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sleep and mental health

sleep and mental health

learn how sleep and mental health are interconnected and how small changes to your sleep can impact your mental health 

Poor sleep can impact both your physical and mental health. Not sleeping enough or not getting enough good quality sleep can drain your energy, reduce concentration and increase stress. Your relationships, work and ability to cope with daily challenges may also be negatively impacted.

Having poor sleep is an all-too-common reality for people in Scotland, with approximately 3 in 4 adults getting less than seven hours of sleep each night on average. Consistently disrupted sleep can make you more at risk of both physical health issues and mental health conditions, such as anxiety and depression. However, improving the quality of your sleep can have a multitude of beneficial effects on your mental health and wellbeing.

common myths about sleep and mental health

everyone needs exactly 8 hours of sleep every night

Most adults need around 7-9 hours of sleep per night, but some need less and some need more for mental and physical health. You may need more sleep in certain circumstances or life stages.

I can function fine on little sleep

Lack of regular sleep can affect your ability to think and concentrate, as well as your mood and wellbeing. While occasional short nights may not immediately impact you, chronic lack of sleep can accumulate and cause knock-on effects.

sleeping pills are the best solution for sleep issues

Relying on sleeping pills can lead to addiction and doesn’t address the root causes of why you’re having trouble sleeping. Relaxation, grounding techniques and lifestyle adjustments are considered safer and more effective long-term solutions.

what are signs of sleep problems?

If you are having trouble sleeping, some signs you might be facing are:

  • Difficulty falling asleep
  • Waking up several times throughout the night
  • Waking up early and being unable to fall back asleep
  • Feeling like you haven’t slept after waking up
  • Struggling to think, pay attention or concentrate during the day
  • Feeling tired, exhausted or lethargic
  • Changes in your mood, such as feeling irritable.

how common are sleeping problems?

Sleep problems are widespread, even without a mental health condition. It’s normal to have times where your sleep is worse than others. However, if you sleep remains poor for long periods of time, it may indicate an underlying issue with your mental or physical health.

  • 62% of adults in Scotland said poor sleep contributed to stress and burnout in the last year.
  • Seasonal affective disorder (SAD) and clock changes can disrupt circadian rhythms, especially during winter months. Estimates suggest almost 1 in 10 people in Scotland experience SAD.
  • Everyday life stressors (such as financial worries), screen use or irregular routines can cause fragmented or shallow sleep. 16% of Scottish adults say that they have trouble sleeping because of worries about money.
  • Your chronotype (whether you’re a morning or evening person) is also linked to wellbeing. Evening chronotypes are more likely to report poorer mental health outcomes.

why should I prioritise getting a good night’s sleep?

There are several key benefits associated with improving your sleep. Here are a few to consider:

1. It helps regulate your stress and energy levels

Getting enough rest means that you have more sustained energy throughout the day and increases your motivation to do tasks and achieve your goals. Research shows that consistently higher quality sleep helps regulate your hormones, such as cortisol. By keeping cortisol in check, your ability to cope with stress is also made more manageable.

2. Improves your memory 

Sleep allows your mind to rest and digest and process information from the day. This process is key for learning new skills, gaining new knowledge or just remembering important life moments with friends, family and loved ones.

3. Boosts your mood

Not sleeping enough can make you feel irritable, moody and anxious. Not feeling your best can make you want to withdraw from social activities and cancel plans you were once excited about, increasing feelings or loneliness and distress. However, good sleep makes you feel more optimistic about life, helps you cope with stress and feel more capable.

types of sleep disorders

When sleep issues persist for a long period of time, it can be indicative of a clinically diagnosable sleep disorder, such as:

  • Insomnia: difficult falling or staying asleep. Insomnia can be triggered by mental health conditions, with up to 40% of people with mental health issues experiencing it.
  • Circadian rhythm disorders: misalignment between the body’s internal clock and external environment. Shift workers are particularly at risk of this type of sleeping disorder.
  • Obstructive sleep apnea (OSA): breathing interruptions during sleep.
  • Parasomnias: abnormal behaviours during sleep such as sleepwalking, night terrors or sleep paralysis.
  • Nightmare disorder: frequent, distressing dreams disrupting sleep.

how can my mental health affect sleep?

Sleep issues often go hand-in-hand with mental health problems. In fact, roughly up to 80% of people with mental health conditions report chronic sleep problems. On top of this, experiencing disturbances in sleep often comes before the onset of mental illness symptoms, such as for depression, anxiety and bipolar.

  • Post-traumatic stress disorder (PTSD) can cause flashbacks or nightmares which prevent you from sleeping
  • Depression can make it much harder to get out of bed after you’ve slept
  • Anxiety can cause unwanted and repetitive thoughts that make you unable to fall asleep. Those with insomnia are 17 times more likely to experience anxiety, highlighting how closely the two conditions are linked
  • Psychosis may cause you to hear or see frightening things that make you feel like you can’t fall asleep when present
  • Stress can make you feel like you’re under too much pressure to fall asleep or get out of bed.

Certain types of medication can also impact your sleep – for example, antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), can cause insomnia, vivid dreams or increased sleepiness. If you notice changes to your sleep after starting a new medication, it can be helpful to speak with your doctor about what you are experiencing.

“Anxiety affects how I feel and see things daily. I can feel very agitated – my heart races. I struggle to sleep. I can feel alone, scared, upset, worried. I start to overthink and overanalyse everything. I battle within myself.  

“I know my problems, and I know how to change it. I know how to make myself feel better, but it’s very easy to slip into that mindset of having a negative voice in your head.”

Anxiety can affect your sleep among other aspects of your life. You can read more about Beth’s story here.

how much sleep should I be getting? 

Understanding how much sleep you need is essential for your overall health and wellbeing. Here’s a quick guide from the NHS: 

  • Adults: aim for 7 to 9 hours of sleep per night. 
  • Children: typically need 9 to 13 hours to feel rested and rejuvenated. 
  • Toddlers and babies: require the most sleep, aiming for 12 to 17 hours of sleep each day. 

We all have different sleep needs and it’s important that it’s not just about quantity but also quality. Regular exercise may require more restful sleep, while stress levels may need more sleep to support mental and emotional wellbeing. During illness or recovery, the body often needs additional sleep for healing and immune system strengthening. Lifestyle factors, like shift work or jetlag from travelling, can also affect the regularity of sleep patterns. 

Additionally, life stages can impact sleep. As you age, how much sleep you need to feel well rested can change.

  • During adolescence and puberty, teenagers often need more sleep (around 9 to 9.5 hours per night) to support their developing and maturing brains
  • Pregnant women may experience increased fatigue, potentially requiring more sleep
  • Being a mother with a new-born can also affect sleeping habits, often related to frequently waking up in the night to tend to the baby’s needs. More than 60% of mothers experience disrupted and poor sleep in the first few months following the birth of their child
  • Menopausal women might encounter changes in sleep patterns due to hormonal shifts. 

what can I do to have better sleep?

Improving your sleep hygiene by adopting healthy habits can greatly enhance the quality of your sleep. We’ve gathered tips to help you achieve better sleep: 

1. Maintain a consistent sleep schedule

Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improves the quality of your sleep. If you can’t fall asleep within 20 minutes, get up and do a quiet activity until you feel sleepy.

2. Create a bedtime routine 

Establish a calming pre-sleep routine to signal to your body that it’s time to wind down. This could include self-care activities such as reading, taking a warm bath or practising relaxation techniques, mindfulness and grounding. 

3. Optimise your sleep environment 

Make sure your bedroom is conducive to sleep by keeping it dark, quiet and cool. If possible, consider investing in a better mattress and pillows and consider using white noise machines or earplugs to block out disturbances. 

4. Limit exposure to screens before bed 

The blue light from screens can interfere with your body’s natural sleep-wake cycle. Try to avoid using electronic devices such as smartphones, tablets and computers at least two hours before bedtime. 

5. Watch your diet and caffeine intake 

Avoid heavy meals, caffeine and alcohol close to bedtime, as these can disrupt sleep. Instead, opt for light snacks if you’re hungry before bed and limit drinking caffeine six hours before sleeping. Eating high sugar, high fat, calorically dense can also increase risk of insomnia. Try to focus on eating nutrient dense, balanced meals and keep hydrated throughout the day.

If you’re having trouble sleeping even after trying these strategies, don’t hesitate to reach out to your GP. They can give you personalised recommendations, refer you to a sleep specialist or offer treatments to address your specific sleep issues.

support

Our National Advice and Support Service can help you and people you care for with mental health concerns and money worries.

We can link and signpost you to relevant local and national support, including our own Change Mental Health services, as well as supporting with debt, grants and benefits.

The service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm to 1.30pm). Contact 0808 8010 515, email advice@changemh.org or fill in the form on the service webpage.

For full details about the service, visit the National Advice and Support Service webpage.