The Sleep-Mental Health Connection: How Sleep Impacts Your Mental Well-being

You may enjoy hitting the snooze button a few times to catch those extra minutes of precious rest. Sleep is essential! And whenever you sleep well at night, you feel rested and ready to start your day. But did you know that sleep is fundamental for optimal mental well-being?

Sleep plays a critical role in optimizing mental health. People who struggle to meet their sleep needs may find it hard to regulate their emotions and engage in satisfying relationships. Medical and psychology experts agree that adequate and restful sleep is essential¹ for various cognitive functions and emotional regulation. 

The connection between sleep and mental health is twofold²: 

1. Sleep deprivation affects your psychological state and mental health.
2. People with mental health issues are likelier to have insomnia or other sleep disorders. 

In a nutshell, sleeping problems may cause and result in mental health concerns.

Sleep and Mental Health Issues

According to a Harvard Health study, chronic sleep problems affect 50% to 80%³ of patients in a typical psychiatric practice. This is compared with 10% to 18%³ of adults in the general U.S. population among those who do not report having a mental health concern. In other words, there’s a definite connection between adequate sleep and mental wellness.

Sleep problems are widespread in patients with the following diagnoses⁴: 

• anxiety
• depression
• bipolar disorder
• attention deficit hyperactivity disorder (ADHD)

Here are some ways sleep impacts your mental well-being:

• Emotional regulation. Being well-rested can help you handle stress, anxiety, and emotional stressors better. On the contrary, being sleep deprived can cause you to be emotionally reactive and irritable.⁵
• Cognitive Functioning. Have you ever noticed that your short-term attention suffers after poor sleep? Sleep is crucial for cognitive processes such as attention, concentration, memory, and problem-solving. Getting enough sleep helps organize memories and recharges mental processes during the day. Inadequate sleep can impair cognitive performance, making concentrating and processing information harder.⁶
• Creativity. Getting deep sleep allows the brain to process and make connections. This is a unique feature of deep sleep. Adequate deep sleep, translating to up to 25%⁷ of your total sleep time, can amp up your creativity and problem-solving abilities. Inadequate sleep can hinder these creative processes.
• Decision Making. Sleep deprivation may impact your decision-making abilities negatively.⁸ Even simple decision-making can be compromised, leading to poor judgment and risky behaviors.
• Anxiety and depression. Lack of sleep can contribute to a vicious cycle, increasing the likelihood of anxiety and mood disorders, such as depression and bipolar disorder. These disorders and states of mind can impact your ability to fall and remain asleep. Sleep deprivation can exacerbate stress levels, impairing your ability to cope with daily challenges.⁹ 
• Physical health issues. Poor sleep negatively affects physical health and well-being and vice versa. According to the CDC, insufficient sleep is connected to the development of chronic diseases, such as obesity, cardiovascular issues, type 2 diabetes, and depression. These same health issues can also cause sleep problems and contribute to mental health issues.¹⁰

Individuals with an existing mental health diagnosis can also benefit from improved sleep. A study conducted in 2021 found that improving sleep was closely associated with improved mental health, regardless of the severity of the mental health disorder.¹¹

Neuroplasticity and Sleep

Even as adults, our brains are capable of growth and change. Neuroplasticity is the brain’s ability to continue growing and evolving in response to life experiences. The brain adapts and changes over time, creating new neurons and forming new networks.¹² ‌Adequate sleep is crucial for neuroplasticity. During sleep, the brain clears waste products and strengthens neural connections, which is essential for optimal brain function and mental wellness.

Stages of sleep

During a night of sleep, brain activity fluctuates during two primary sleep stages, both of which occur in cycles¹³:

• REM sleep. Your brain activity picks up rapidly, which is why this stage is associated with more intense dreaming. This stage generally starts 90 minutes into your total sleep, and 
• Non-REM sleep. Your body is resting in this stage, which is split into a variety of smaller types of sleep that encourage relaxation and restorative processes for the body and the brain.

Each stage plays a role in brain and mental health, which allows activity in different parts of the brain to ramp up or down to enable improved overall function. Brain activity occurring during sleep affects emotional and mental health significantly.

REM sleep is essential for facilitating the processing of emotional information. It is evident that a lack of sleep, particularly REM sleep, can interfere with the brain’s ability to integrate positive emotional content. In other words, the brain evaluates and remembers thoughts and memories during sleep. If this necessary process is compromised, mood and emotional stability can suffer. A lack of adequate sleep with REM and non-REM stages can cause emotional reactivity and an increase in the occurrence of mental health disorders, such as anxiety and depression.¹⁴ 

How to Improve Sleep for Improved Mental Well-Being

Consistently getting enough sleep enhances the overall quality of life, promoting well-being and vitality.

To improve your mental well-being through better sleep¹⁵:

• Aim for at least 7 hours of sleep per night. Individual sleep needs may vary, but 7-9 hours is sufficient for most adults.
• Establish a regular sleep schedule by going to bed and waking up at about the same time each day, as often as possible.
• Create a sleep-friendly environment that is dark, quiet, and comfortable with cooler temps and minimal light exposure from windows and electronic devices.
• Limit exposure to screens about 1-2 hours before bedtime. The blue light from phones, TVs, and computers can interfere with your ability to fall asleep and feel rested, as they tend to stimulate brain activity. Consider charging your phone in another room if you feel tempted to scroll late at night.
• Avoid consuming caffeine close to bedtime. Set a time to stop drinking coffee each day, so you have plenty of time to clear the stimulating effects of caffeine from your body.
• Engage in relaxing activities before bedtime. Reading a book, gentle stretching, or meditation can all help your body and mind decompress and prepare for a restful night of sleep.

Takeaway

Americans seem notoriously sleep-deprived; it’s almost a competition in our busy culture. Perhaps there’s a balance to achieve, one where you can enjoy your social life, work, and home life while prioritizing sleep. You deserve to feel better and to engage in your life in a fulfilling way.

Sleep should not be taken lightly, particularly concerning mental health and wellness. Our relationships, work, and overall quality of life depend on it. If you consistently experience issues falling or staying asleep or suspect a sleeping disorder (such as sleep apnea or insomnia), consider consulting a healthcare professional for guidance. You could be helping yourself out more than you can imagine by improving your sleep.

Sources:

1. Worley SL. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P & T: a peer-reviewed journal for formulary management. 2018;43(12):758-763. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147/
2. Merrill RM. Mental Health Conditions According to Stress and Sleep Disorders. International Journal of Environmental Research and Public Health. 2022;19(13):7957. doi:https://doi.org/10.3390/ijerph19137957
3. ‌(Harvard Health Publishing. Sleep and mental health. Harvard Health. Published August 17, 2021. https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health)
4. How Sleep Deprivation Impacts Mental Health. Columbia University Department of Psychiatry. Published March 14, 2022. https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health#:~:text=While%20insomnia%20can%20be%20a
5. American Psychological Association. Stress and Sleep. https://www.apa.org. https://www.apa.org/news/press/releases/stress/2013/sleep. Published 2013.
6. Alhola P, Polo-Kantola P. Sleep deprivation: Impact on cognitive performance. Neuropsychiatric disease and treatment. 2007;3(5):553-567. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/
7. How Sleep Improves and Impairs Creative Thinking – eachnight. Published April 24, 2020. Accessed July 22, 2023. https://eachnight.com/sleep/sleep-improves-impairs-creative-thinking/#:~:text=During%20deep%20sleep%20(Stage%203
8. Salfi F, Lauriola M, Tempesta D, et al. Effects of Total and Partial Sleep Deprivation on Reflection Impulsivity and Risk-Taking in Deliberative Decision-Making. Nature and Science of Sleep. 2020;12:309-324. doi:https://doi.org/10.2147/NSS.S250586
9. MIND. About sleep and mental health. www.mind.org.uk. Published May 2020. https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/about-sleep-and-mental-health/
10. CDC. CDC – Sleep and Chronic Disease – Sleep and Sleep Disorders. www.cdc.gov. Published February 13, 2019. https://www.cdc.gov/sleep/about_sleep/chronic_disease.html#:~:text=Notably%2C%20insufficient%20sleep%20has%20been
11. Scott AJ, Webb TL, Martyn-St James M, Rowse G, Weich S. Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Medicine Reviews. 2021;60(60):101556. doi:https://doi.org/10.1016/j.smrv.2021.101556
12. (Psychology Today. Neuroplasticity | Psychology Today. Psychology Today. https://www.psychologytoday.com/us/basics/neuroplasticity)
13. Stage of sleep: Suni E, Dimitriu A. Mental Health and Sleep. Sleep Foundation. Published September 18, 2020. https://www.sleepfoundation.org/mental-health
14. Suni E. Stages of sleep: What happens in a sleep cycle. Sleep Foundation. Published December 2, 2021. https://www.sleepfoundation.org/stages-of-sleep
15. CDC. Sleep hygiene tips – sleep and sleep disorders. Centers for Disease Control and Prevention. Published September 13, 2022. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

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