Sleep is an important part of maintaining your physical and emotional health. While you sleep, your brain is hard at work processing your emotional experiences, stabilizing your mood, and reducing the effects of stress.
You can improve your sleep habits by setting a consistent sleep schedule, creating a peaceful environment, and avoiding stimulants and screens before bedtime.
Everyone has a sleepless night once in a while. But if you’re consistently struggling to get adequate rest, don’t hesitate to seek help. It could be a sign of an underlying mental health condition that can be treated with the right support.
Most of us know how difficult life can be when we don’t get enough sleep. Waking up tired and groggy can make it tough to get through the day. And yet, so many people struggle to get enough rest. Our modern world is full of distractions that can interrupt your sleep schedule.
For example, perhaps you spend the hours before bed scrolling on your phone, answering work emails, or binge-watching TV. Or maybe your anxiety peaks in the evening hours as your worries about the next day creep in. So you find yourself staying up far later than you intended.
While these habits might seem harmless, a lack of sleep can do more than just leave you feeling tired. It can take a serious toll on your mental and physical well-being. That’s why it’s so important to safeguard your sleep schedule and create a healthy nighttime routine.
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How does sleep affect mental health?
It might not seem like very much is happening while you’re asleep. But as you rest, your brain is actually very busy.
It uses this “unplugged” time for critical processes that help you regulate your emotions, stabilize your mood, and reduce the impact of stress. When you don’t get enough sleep, your brain doesn’t have enough time to fully attend to these important tasks.
This can lead to emotional dysregulation, increased irritability, and reduced resiliency against daily stressors. It can also lead to problems with memory, focus, and decision-making.
Over time, this can increase your risk for mental health conditions, like anxiety or depression. And if you’re already living with one of those conditions, poor sleep can make your symptoms worse. It can also affect your physical health, leading to heart disease, diabetes, obesity, and other serious conditions.
It’s also worth noting that consistent sleep problems could be a sign that you’re living with a sleep disorder like insomnia or narcolepsy. Left untreated, sleep disorders can get worse over time. So if a lack of quality sleep is impacting your well-being, don’t hesitate to talk to your doctor or a mental health professional. They can talk to you about your experience and make suggestions to help you get the rest you need.
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Five tips to get better sleep
If you’re worried that a lack of sleep is affecting your mental health, know that there are things you can do to get more rest. Experts refer to this as practicing good sleep hygiene, and research shows that a consistent nighttime routine can go a long way in helping you get the sleep you need.
As you review the tips below, keep in mind that you need to find a routine that works for you. You can use these options to get started and then tweak the process as you discover more about what helps you fall and stay asleep consistently.
Set a consistent sleep schedule. With today’s busy schedules, it can be difficult to wake up and go to bed at the same time each day. But the more consistent you can be with your sleep schedule, the more rested you’ll feel throughout the day. And while it might be tempting to hit the snooze button and sleep in on your day off, this habit can lead to less productive sleep over time.
Create a peaceful sleep environment. You might not have complete control over your immediate surroundings. But do what you can to create a comfortable, relaxing sleep environment. This might mean installing some room-darkening shades on your windows, upgrading your bedding, using a white noise machine, or simply using a fan to keep the room at a more comfortable temperature.
Avoid caffeine and heavy meals before bed. This one might seem obvious, but it’s also easy to overlook. Caffeinated beverages stimulate your mind and body in ways that make it harder to fall asleep. In addition, your body needs time and energy to process large amounts of food, so this can also interfere with your sleep.
Limit your screen time before bed. While it might be tempting to fall asleep to the sound of your TV or spend a few hours before bed scrolling on social media, these activities signal to your brain that it isn’t time to sleep. So try to limit your screen time before bed, and consider keeping your electronic devices in another room.
Seek professional help. Disrupted or insufficient sleep can stem from many different causes. But sometimes, it’s due to an underlying health condition or mental health concern. If your lack of sleep is interfering with your life and it’s causing you distress, talk to a doctor or mental health professional.
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Too many sleepless nights can cause irritability, emotional dysregulation, and issues with focus. Not getting enough sleep can also increase your risk for mental health conditions like anxiety or depression. If you’re concerned that lack of sleep is impacting your mental health, don’t hesitate to ask for help.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Adrienne Duhon, LCSW
Adrienne has worked in the mental health field for over 10 years across a variety of settings including hospitals, nursing homes, and telehealth. In her current role as a Clinical Quality Specialist at Rula, she supports therapists by providing clinical guidance, documentation support, and peer consultation, with a focus on improving quality of care. She is trained in CBT and specializes in working with people experiencing anxiety, depression, and ADHD.
Adrienne is passionate about mental health because she believes everyone deserves access to compassionate, evidence-based care that helps them thrive and feel supported. Outside of work, she enjoys spending time with her family and taking long walks with her dog.
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Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
