sleep and mental health

learn how lack of sleep affects mental health, causing anxiety, depression and worsening symptoms of other mental health conditions

Sleep problems can have a negative impact on your mental health and it can present a repeating cycle that might lead to experiencing anxiety and other mental health conditions.

Sleep disturbances, especially insomnia, are more common in people with mental illness than in the general population. In fact, nearly half of them experience difficulty falling and staying asleep, especially during acute episodes and early psychosis. Elsewhere, in Mental Health UK’s Burnout Report, it’s estimated that 71% of adults in Scotland agreed that poor sleep had caused them stress that may have contributed to burnout. This can be particularly bad during the winter months when people are more sensitive to Seasonal Affective Disorder (SAD).

Common myths about sleep and mental health

Everyone needs the same amount of sleep for optimal wellbeing

Individual sleep needs vary. Most adults need 7-9 hours, 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 overall mental health. While occasional short nights may not immediately impact you, chronic lack of sleep can accumulate and cause some serious health problems.

Sleeping pills are the best solution for sleep issues

Relying too much on sleeping pills can lead to addiction and fail to tackle the root causes of sleep disorders. Relaxation, grounding techniques and lifestyle adjustments are considered safer and more effective long-term solutions.

What do sleep problems look like?

Sleep problems can be displayed in various ways. You might:

Experience disrupted sleep
Having sleeping issues due to the clock changes
Struggle to get yourself up from bed or awaken in the morning
Encounter difficulties falling asleep, staying asleep or waking earlier
Certain behaviours during sleep which impact sleep quality, such as sleep talking, teeth grinding, sleep apnea or sleepwalking.

How does my mental health impact sleep?

Mental health problems can be very disruptive to sleep. Even if you manage to achieve some sleep throughout the night, you might have poor sleep quality due to the nature of the rest. Many different mental health conditions can affect your sleep, which results in poor sleep quality. A few could be:

Post-Traumatic Stress Disorder (PTSD) can cause flashbacks or nightmares which prevent you from sleeping
Depression can make it much harder to get up after you’ve slept
Anxiety can cause unwanted and repetitive thoughts that make you unable to fall asleep
Psychosis may cause you to hear or see frightening things that you can’t fall asleep with
Stress can make you feel like you’re under too much pressure to fall asleep or get out of bed.

“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 require is essential for your overall health and wellbeing. Here’s a breakdown, as suggested by 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. The body needs extra sleep to heal and boost the immune system. Lifestyle changes, like shift work or travel, can affect sleep patterns that need adjusting.

Additionally, life stages can impact sleep needs. As you age, your sleep duration may change to stay healthy. While pregnant women may experience increased fatigue, potentially requiring more sleep, menopausal women might encounter changes in sleep patterns due to hormonal shifts.

What can I do to have better sleep?

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

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.

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 like deep breathing or meditation, mindfulness and grounding.

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.

Limit exposure to screens before bed

The light emitted by 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. It’s also important to limit the amount of news you’re consuming.

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 caffeine consumption after 4pm or earlier.

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 Advice and Support Service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm and 1.30pm), where advisers can signpost you to local support that most fits your needs, including our Change Mental Health services. We offer initial advice on money worries and help to deal with emergencies.

Contact 0808 8010 515, email us at advice@changemh.org or fill out the enquiry form on the Advice and Support Service page.