The Link Between Sleep and Mental Health
Sleep and mental health are deeply intertwined. If you’ve ever experienced a night of poor sleep, you know how it can affect your mood, energy, and ability to focus the next day. But what you may not realize is that chronic sleep issues can significantly impact your mental health, contributing to anxiety, depression, and increased stress levels.
When we don’t get enough sleep, our brain's ability to regulate emotions becomes impaired, making it harder to manage stress and cope with challenges. Over time, poor sleep can lead to a negative feedback loop—where anxiety or low mood makes it harder to sleep, and lack of sleep exacerbates those feelings.
If you're struggling with sleep, there are a few strategies you can try to improve your sleep hygiene:
Create a bedtime routine. Going to bed and waking up at the same time every day helps regulate your body’s internal clock.
Limit screen time. The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone that helps you fall asleep. Try to avoid screens for at least an hour before bed.
Create a relaxing environment. Make your bedroom a sleep-friendly space by keeping it cool, dark, and quiet. Consider using earplugs, blackout curtains, or a white noise machine if necessary.
Avoid stimulants. Caffeine, nicotine, and alcohol can interfere with your ability to fall and stay asleep, so it’s best to avoid these substances in the hours leading up to bedtime.
Create rituals. Like creating a bedtime routine, including rituals that feel calming and supportive will help to reduce nervous system activation and build sleep-associations.
Things like:
taking a warm shower or bath
drinking a cup of tea (Sleepytime by Celestial is my favourite)
listening to calming music or an audiobook
journaling or listening to a guided meditation
bringing awareness to your breath (try inhaling for 4 counts, and exhale for 6)
If sleep issues persist, it may be worth exploring them further with a therapist or your doctor. Addressing underlying mental health concerns, such as anxiety or depression, can often improve sleep quality and restore a sense of balance to your overall well-being.