Sleep is one of the most important pillars of health. Sleep and mental health share a bidirectional relationship, meaning that poor sleep can negatively impact our mental health and that mental health difficulties can contribute to poor sleep quality.
Poor sleep quality can lead to symptoms such as anxiety, irritability, low and concentration difficulties. It reduces our capacity for managing stress. On the other hand, many mental health conditions can interfere with our sleep. Those who experience anxiety may be kept awake at night by racing thoughts, while those with depression may experience insomnia or hypersomnia (excessive sleep). This can lead to a cycle where poor quality sleep worsens mental health symptoms and these symptoms, in turn, interfere with sleep.
I grew up in a time where quotes such as ‘I’ll sleep when I’m dead’ or ‘sleep is for the weak’ were popularised and sacrificing sleep for productivity were glamorised. However, sleep is essential for optimal physical and mental health.
The Relationship Between Sleep, Cognitive and Emotional Symptoms
Emotional regulation: during sleep, our brain processes emotional experiences from the day, helping us to regulate our moods.
Memory and learning: Sleep strengthens neural connections that support memory and learning. Inadequate sleep means that the brain will struggle to retain information acquired during the day.
Stress management: Because sleep helps regulate stress hormones such as cortisol, poor quality sleep can heighten our stress responses and increase feelings of overwhelm.
Decision making and judgement: fatigue can impair our thinking and judgement, increasing the likelihood of poor decisions. It’s believed that driving when sleep deprived can be as harmful as driving under the influence.
Factors that Contribute to Poor Quality Sleep
- Stress and anxiety
- Inconsistent sleep routines or schedule
- Blue light exposure (from screentime can inhibit melatonin production)
- Environmental factors, e.g. noise, excessive light or unsuitable temperature
- Lifestyle factors such as caffeine, alcohol and eating close to bedtime
- Mental health conditions
Practical Tips to Improve Sleep Quality
- Go to bed and wake up at the same time every day (including weekends)
- Create a relaxing bedtime routine, engaging in a wind down activity such as reading or meditation.
- No screens for 1-2 hours before bed, or at lease use blue light filters.
- Make your bedroom comfortable, cool, dark and quiet.
- Limit caffeine intake to the mornings.
- Regular physical activity, but not close to bedtime.
- Relaxation practices such as journaling, mindfulness or breathwork.
- Get natural light in the morning and limited light in the evenings.
- Use your bed for sleeping (not for scrolling or working). Allow your brain to associate the bed with rest.
- Create time during the day to process your emotions and work through your stressors, so they don’t interfere with your sleep.
Improved sleep can result in improved mental health, balance and resilience. Stress may be inevitable in life, but being well-rested means that we can deal better with our challenges.
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