The Connection Between Sleep and Mental Health
From the National Sleep Foundation
Did you know that your sleep and mental health are connected? The relationship goes both ways: poor sleep health can affect your mental well-being and poor mental health can affect how well you sleep.
In addition to its link with your mental health, not getting enough of the sleep you need can increase your risk for serious health conditions like high blood pressure, heart disease, stroke, as well as increase the likelihood of workplace mistakes and car crashes.
The United States is in the midst of a mental health crisis. The US Surgeon General, Dr. Vivek Murthy, indicated in an October 2022 interview that the “mental health crisis” was the biggest health challenge facing the United States.
When we don’t get enough of the sleep we need for our body to function at its best, it can affect our mental health. Poor sleep can make it harder to cope with daily stress. We may be more impacted by minor negative things that happen and less likely to notice the positive parts of our day. Disrupted sleep can also reduce our ability to process or regulate emotions. Think about the last time you weren’t well-rested. It’s likely that you also had trouble dealing with emotions that came with minor challenges. Maybe you noticed that it was easier to slip into feelings of stress, worry or anxiety. Not getting enough sleep or getting poor-quality sleep, even in the short term, is associated with an increase in depressive symptoms. There is light at the end of the tunnel though: when we sleep well, we are recharged and ready to face the day. Following good sleep, we tend to cope better and process information in a more balanced fashion.
The National Sleep Foundation (NSF) is committed to helping anyone and everyone be their Best Slept Self®. Think about the last time you woke up after an amazing night of sleep. By practicing healthy sleep habits and making it a goal to be your Best Slept Self®, you can experience that feeling of being well-rested and recharged more often.
We know that healthy sleep behaviors aren’t just connected to the sleep we want and need, but also to our mental health and well-being. These small steps can help you get enough of the quality sleep you need:
Daytime Tips:
Light: Spend time in bright light during the morning. Natural light or equivalent brightness is best.
Exercise: Exercise regularly for a deeper sleep. Aim for 30 minutes a day, five days a week.
Mealtimes: Eat your meals at consistent times day after day.
Nighttime Tips:
Avoid: Things to stay away from before bedtime include heavy meals, nicotine, caffeine, and alcohol.
Wind-down: Use a consistent routine with a relaxing wind down to help you get the sleep you need each night (7-9 hours for most adults, with same sleep and wake times).
Environment: Put your devices away an hour before bed and sleep in a quiet, cool, and dark environment.
While even a few nights of poor sleep a week is associated with reduced mental well-being, getting consistently poor sleep can really take a toll. If you are concerned that you’re not getting the sleep you need, consider making an appointment with your healthcare provider or a sleep specialist.
NSF holds Sleep Awareness Week® each year as an opportunity to reemphasize the important connection between sleep and your overall health and well-being. During Sleep Awareness Week, NSF highlights evidence and consensus-based best practices for sleep health that include expert guidance and practical tips to help people get enough of the quality sleep they need. For more information about the National Sleep Foundation, visit www.theNSF.org.