*Sleep and mental health are inter-connected, and improving your sleep may significantly improve how you feel emotionally and mentally.*

Sleep therapist Denise Iordache, has seen first-hand how beneficial and transformative good sleep can be for mental well-being. Unfortunately, many of us don’t give it the attention it needs, especially with our busy schedules.

If you’ve ever felt more irritable, grumpy, anxious, or overwhelmed after a bad night’s sleep, you’re not alone. Sleep and mental health are inter-connected, and improving your sleep may significantly improve how you feel emotionally and mentally. Read on for Denise’s expert insight and how you can get that all important quality rest.

Let’s further explore and break down this connection, backed by research, and look at practical steps you can take to improve your sleep and your mental health consequently.

The Sleep-Mental health link

Sleep is much more than just a time for rest. It’s a time when your brain works to process emotions, manage stress, and consolidate memories, amongst other functions1. Without enough quality sleep, your brain may struggle to function properly, regulate your emotions, making you more prone to negative feelings. Studies show that sleep and mental health are closely linked. Let’s evaluate in a bit more detail here:

Depression and sleep: Up to 90% of people with depression experience sleep problems, such as insomnia or, at the opposite side of the spectrum, sleeping too much.
Anxiety and sleep: Anxiety can make it harder to fall asleep or actually keep you up at night, due to racing or anxious thoughts. While poor sleep can heighten feelings of worry and fear, creating a vicious cycle.
Burnout and sleep: Chronic sleep deprivation can increase levels of cortisol (the stress hormone), which can leave you feeling on edge and emotionally drained.

So, this is a two-way street: poor mental health can often disrupt sleep, and poor sleep can worsen mental health symptoms. Improving one often helps improve the other.

*Sleep deprivation makes the emotional centres in your brain, like the amygdala, more reactive.*

How lack of sleep affects you?

When you don’t get enough sleep, it’s not just your energy levels that take a hit, your mental health may suffer too. Here’s how:

Increased stress and irritability
Sleep deprivation makes the emotional centres in your brain, like the amygdala, more reactive. This means you’re more likely to feel overwhelmed by stress or even minor inconveniences.
Difficulty coping with emotions
Without enough sleep, the prefrontal cortex (the part of your brain responsible for decision-making and emotional regulation) doesn’t function as well. This may make it harder to process emotions, leading to mood swings or feelings of hopelessness.
Reduced resilience
Sleep is essential for building resilience too. Resilience is the ability to bounce back from challenges. Poor sleep can leave you feeling more mentally fragile, making it harder to handle life’s ups and downs.
Increased risk of mental health conditions
Chronic sleep deprivation has been associated with higher levels of depressed mood, anxiety, and behaviour problems8.

The research says it all

Studies keep highlight the powerful connection between sleep and mental health time and time again. For example, research found that cognitive behavioural therapy for insomnia (CBT-I) not only improved sleep but also reduced symptoms of anxiety in participants10. While the Sleep Foundation reports that improving sleep quality can enhance emotional regulation, reduce stress, and improve overall mental well-being.

In summary, the available research in this field underscores one important point: improving your sleep isn’t just about feeling less tired. It’s about giving your mind the tools it needs to thrive.

Why is good sleep so elusive sometimes?

Getting a good night’s sleep can feel almost like an impossible task at times in today’s fast-paced, always-connected, digital world. Some common barriers to good sleep that many of us experience are:

Stress and worry: Worries about work, relationships, or life in general may keep your mind racing at night.
Irregular schedules: Inconsistent bedtimes disrupt your body’s natural sleep-wake cycle, leaving you feeling out of sync.
Lifestyle choices: Alcohol, and late-night snacks may interfere with your sleep.

The good news? These barriers can become manageable with the right strategies and support.

*Exercise can help you to achieve a deeper sleep.*

Tip for better sleep and mental health

Taking steps towards improving your sleep doesn’t have to be complicated. Small, consistent changes can make a big difference. Choose one of the below tips and commit to it for a couple of weeks. The key here is to find out what works best for you and your lifestyle and practice it rather than seeing it like a chore.

Denise’s top 5 tips to help you get started

Routine is your first step: Sleep loves routine. Try winding down with calming activities you enjoy (e.g. reading, journaling, or practicing meditation). Stay away from screens and avoid stimulating activities like watching TV, which can keep your brain alert.
You’re sleeping environment must suit you and your needs: Make your bedroom a sanctuary for sleep. Most people like to keep it cool, dark, and quiet, and invest in a comfortable mattress and pillows. However, feel free to experiment and see what works best for you.
Choose a sleep schedule for yourself and stick to it: Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.
Address the issues head-on: If stress, anxiety, or other such challenges are keeping you up at night, consider seeking support. Therapy or coaching can help you work through these issues and improve your sleep.
Few moments of gratitude may go a long way: Research shows that focusing on positive thoughts before bed can help reduce stress and improve sleep quality. Try writing down or calling out three things you’re grateful for each night. Don’t overcomplicate this. Keep it simple, e.g. I am grateful for my neighbour who received my parcel today.

You are not alone

If you’re one of those struggling to sleep well, remember that you’re not alone. Many people face similar challenges, and there is no shame in seeking help. Improving your sleep is one of the most powerful ways to support your overall health.

Whether it’s going for one-on-one therapeutic sessions, guided sleep meditations, joining Denise’s Sleep Better Perform Better programme or others, help is available for you to start to reclaim your nights and feel your best during the day.