Can Poor Sleep Affect My Mental Health?

Getting a good night’s rest is something many of us struggle with in the chaos of our lives and in the fast-paced society in which we live. However, the importance of sleep should not be undervalued. Sleep is essential for our health and well-being, and yes, it is essential for our mental health as well.  

Sleep is more than just a time for rest, it plays a critical role in keeping your body and mind healthy, including: 

• Brain function 

• Emotional regulation 

• Cognitive performance 

Most adults require 7 to 9 hours of sleep each night for optimal physical and mental health.  

The connection between sleep and mental health can be a bit of a catch 22: 

• Sleep deprivation can exacerbate mental health issues such as anxiety and depression. 

• At the same time, mental health conditions such as anxiety, depression, and post-traumatic stress disorder (PTSD) can lead to insomnia and sleeping difficulties.  

So that may leave you wondering, what if I struggle with both? Will I be stuck in a cycle of poor sleep and poor mental health forever? 

As psychotherapists, we suggest to work on improving both at the same time. Some ways to do that might be right for you are: 

• Mindfulness Meditations – mindfulness is a way to still your mind and keep your focus off spiralling thoughts and centred in on the present moment. You can find guided meditations online on Youtube and on apps like Calm and Headspace.  

• Waking Stillness – give yourself time during the day to sit in stillness in order to process your emotions and thoughts, you can use music with no words to aid you in this if you have trouble sitting quietly. When you lie down to sleep at night, your mind will race if you have been too busy to process the feelings and thoughts you have had throughout the day.  

• Take time for art, dance, or other creative outlets – doing a creative activity of your choice can help still the mind and be an outlet for emotions and memories that might otherwise keep us up at night.  

• Meet with a therapist – if you struggle with sleep and mental health issues, a professional psychotherapist can help you process where those issues came from and give you valuable resources and coping skills to help you heal.   

The takeaway? If you want to improve your mental health, getting quality sleep should be a top priority, but you do not have to walk that road alone.  

For further study: 

Healthline (March, 2025). https://www.healthline.com/nutrition/how-much-sleep-you-need#takeaway 

Holzinger, B., Nierwetberg, F., Chung, F., Bolstad, C., Bjorvatn, B., Chan, N. Y., Dauvilliers, Y., Espie, C., Han, F., Inoue, Y., Leger, D., Macêdo, T., Matsui, K., Merikanto, I., Morin, C., Mota-Rolim, S., Partinen, M., Plazzi, G., Penzel, T., … de Gennaro, L. (2022). Has the COVID-19 Pandemic Traumatized Us Collectively? The Impact of the COVID-19 Pandemic on Mental Health and Sleep Factors via Traumatization: A Multinational Survey. Nature and Science of Sleep, 14(Nature and Science of Sleep, 2022, Volume 14, p.1469–1483. ⟨10.2147/NSS.S368147⟩), 1469–1483. https://doi.org/10.2147/NSS.S368147 

Montanari, A., Wang, L., Birenboim, A., & Chaix, B. (2024). Urban environment influences on stress, autonomic reactivity and circadian rhythm: protocol for an ambulatory study of mental health and sleep. Frontiers in Public Health, 12. https://doi.org/10.3389/fpubh.2024.1175109