an everyday life problem 

Sleep problems are widespread – even without a mental health condition. 

• 71% of adults in Scotland said poor sleep contributed to stress and potential burnout (Mental Health UK Burnout Report). 
• Seasonal Affective Disorder (SAD) and clock changes can disrupt circadian rhythms, especially during winter months. 
• Everyday stressors, screen use or irregular routines can cause fragmented or shallow sleep. 

Sleep Disorders 

Some sleep issues are more severe and meet clinical diagnostic criteria: 

• Insomnia: difficulty falling or staying asleep, among the most prevalent of all mental health conditions. 
• Circadian rhythm disorders: misalignment between the body’s internal clock and external environment (e.g. shift work 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. 

In people with mental health conditions 

Sleep issues often co-occur with mental health problems: 

• Roughly up to 80% of people with mental health conditions report chronic sleep problems. 
• Sleep disturbances often precede the onset of mental illnesses like depression, anxiety and bipolar – suggesting a bi-directional relationship. 
• Chronotype (whether you’re a morning or evening person) is also linked to wellbeing. Evening chronotypes tend to report poorer mental health outcomes. 

Many different mental health conditions can affect sleep, which results in poor sleep quality. A few could be: 

• 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. 

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. 

Maintain sleep hygiene 

• Only use your bed for sleep – no scrolling, reading or working. 
• Go to bed only when you’re sleepy. 
• If you can’t fall asleep within 20 minutes, get up and do a quiet activity until you feel sleepy. 

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.

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.