Sleep is one of the most powerful tools we have for supporting mental health, yet it’s also one of the first things we sacrifice when life gets busy. From anxiety and low mood to focus and resilience, the amount and quality of our sleep affect every part of how we feel and function.
Here’s what science says about the connection between sleep and mental health, and some simple steps to start improving both.
The Link Between Sleep and Mental Health
Research shows a clear two-way connection between sleep and mental wellbeing. Poor sleep can increase the risk of mental health problems, while anxiety, depression, and stress can make it harder to sleep, creating a difficult cycle to break.
- People who sleep less than six hours a night are more than twice as likely to report poor mental health compared to those who sleep seven hours or more (CDC, 2021).
- A lack of sleep reduces your brain’s ability to regulate emotions, leading to irritability, worry, and difficulty coping with stress (Columbia Psychiatry, 2022).
- Regular poor sleep is linked to higher risks of anxiety and depression, and can make recovery from these conditions slower (Harvard Medical School, 2023).
In short: sleeping well supports emotional balance, mental clarity, and resilience. Skipping sleep regularly does the opposite.
What Happens When You Don’t Get Enough Sleep?
When you’re short on sleep, it’s not just tiredness you feel, your whole mental system is affected:
- Mood and emotions: You’re more likely to feel anxious, short-tempered, or down.
- Focus and memory: The brain struggles to process and store information effectively.
- Coping with stress: Everyday challenges feel harder to manage.
- Decision-making: Sleep deprivation affects judgement and impulse control.
Even just one or two bad nights can impact how you feel, but consistent poor sleep over weeks or months can lead to declines in mental wellbeing.
7 Simple Steps to Sleep Better (and Boost Your Mental Health)
The good news is that improving your sleep is one of the most effective and achievable ways to support your mental health. Here’s how to start:
1. Stick to a Consistent Sleep Schedule
Go to bed and wake up at roughly the same time each day, including weekends. This strengthens your body’s natural rhythm, helping you fall asleep faster and wake up feeling more refreshed.
2. Create a Calm Sleep Environment
A cool, dark, quiet bedroom encourages deeper rest.
Try blackout curtains, a supportive mattress and pillows, and reduce background noise.
Your sleep setup plays a big role in your comfort and mental calm.
3. Limit Caffeine and Alcohol
Both caffeine and alcohol can disrupt your sleep cycle.
Avoid caffeine after midday and try to limit alcohol, especially late in the evening.
READ MORE: How to replace your afternoon coffee
4. Step Away from Screens Before Bed
The blue light from phones and tablets reduces your body’s melatonin, the hormone that helps you sleep. Aim to switch off screens an hour before bed and wind down with a book, gentle music, or stretching.
5. Establish a Wind-Down Routine
Your mind needs time to slow down before sleep.
Create a simple bedtime ritual, like journaling, taking a warm shower, or meditating, to help signal to your brain that it’s time to rest.
6. Get Daylight and Movement During the Day
Exposure to natural light helps regulate your body clock. Even a short morning walk outdoors can make a difference. Regular movement or light exercise also improves sleep quality and boosts mood.
7. Manage Stress Before Bedtime
If you tend to overthink at night, try writing down your worries earlier in the evening.
Practising deep breathing or mindfulness can also calm your thoughts and make it easier to drift off.
Final Thoughts
Sleep isn’t a luxury, it’s a foundation for good mental health.
By improving how long and how well you sleep, you’re giving your mind and body the chance to repair, reset, and recharge. Start small: pick one or two changes this week and build from there. Over time, better sleep leads to better days.
If better sleep is your goal, checking your mattress
