How does sleep affect mental health? Five expert tips to get better sleep

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.

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. 

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.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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. 

Find care with Rula

Everyone deals with the occasional sleepless night. But if you find yourself consistently struggling to fall and stay asleep, it might be time to get a professional evaluation. By working with a therapist, you can identify the root cause of your sleep struggles and create a sleep routine that works for you. 

And thanks to Rula, finding a therapist who accepts your insurance and offers the specialized care you deserve just got a lot easier. In just a few minutes, you can use our therapist-matching program to find the right provider for your needs and begin therapy as soon as tomorrow.

Find a therapist with Rula