The Connection Between Sleep and Mental Health: Why it Matters

The Connection Between Sleep and Mental Health: Why it Matters

Quality sleep and mental health are closely linked, with each influencing the other in significant ways.
Research has shown that poor sleep can contribute to mental health challenges, while maintaining good mental health can lead to better sleep quality.1 Understanding this relationship is essential for developing effective strategies to enhance both sleep and mental well-being.

Sleep is not merely a passive state but a vital function that allows the brain to process emotions, consolidate memories, and restore energy for the day ahead. When mental health suffers, sleep is often one of the first things affected.


The connection between mental health and sleep

When it comes to the relationship between healthy sleep patterns and mental well-being, numerous studies show that it works both ways.

Sleep deprivation has been linked to increased stress, anxiety, and mood disorders, and can impact cognitive function, reducing concentration, memory, and decision-making abilities.

Poor mental health conditions such as depression and anxiety can lead to sleep disturbances like insomnia or fragmented sleep patterns. Over time, this can contribute to heightened emotional distress and an increased risk of developing psychiatric conditions.2

By prioritising good mental health practices, individuals can create a positive cycle where improved mental well-being leads to better sleep, which in turn enhances overall psychological resilience.3


How positive mental well-being can benefit sleep

  • Reduced Stress Levels: Managing stress through mindfulness, relaxation techniques, or social support can help promote better sleep quality. Chronic stress leads to prolonged activation of the body's stress response, which disrupts the body’s natural circadian rhythms and inhibits restful sleep.2 By engaging in stress management techniques, individuals can create a more relaxed state conducive to deep, restorative sleep.

  • Improved Emotional Regulation: Positive mental health habits, including maintaining strong social connections and practicing gratitude, can reduce nighttime rumination and allow for more restorative sleep. People who experience frequent negative thoughts or emotional distress before bedtime often struggle with insomnia. Cultivating emotional stability through self-care and social interaction can help prevent overactive thoughts that interfere with sleep.4

  • Balanced Neurotransmitters: Mental well-being supports balanced serotonin and melatonin production, both of which are critical for sleep-wake cycles. Serotonin plays a key role in mood regulation and is a precursor to melatonin, the hormone responsible for sleep regulation.5 When mental health is compromised, neurotransmitter imbalances can disrupt sleep patterns, making it harder to fall and stay asleep.

Practical tips for supporting sleep through mental health strategies

1. Establish a Relaxing Bedtime Routine

  • Wind down with calming activities like reading, meditation, or light stretching. Establishing a bedtime routine signals the body that it's time to relax and prepare for sleep.6
  • Reduce exposure to screens at least an hour before bed to support melatonin production.7 Blue light from screens can interfere with melatonin levels, delaying the body's ability to transition into sleep mode.

2. Manage Stress and Anxiety

  • Engage in mindfulness practices such as deep breathing or progressive muscle relaxation. These techniques can lower cortisol levels and help induce a state of relaxation before sleep.8
  • Maintain a journal to process thoughts and reduce bedtime worry. Writing down concerns or reflections before bed can prevent overthinking and allow the mind to settle.9

3. Prioritise Social Connections

  • Regular interactions with friends and family can lower stress levels and contribute to overall well-being. Social support has been linked to reduced levels of cortisol and improved emotional regulation.10

4. Optimise Your Sleep Environment

  • Maintain a cool, dark, and quiet sleeping environment. A clutter-free, comfortable sleep space can enhance relaxation and promote uninterrupted sleep.11
  • If external factors disrupt sleep, use blackout curtains and white noise machines. Minimising noise and light pollution can create a more conducive environment for sleep.

5. Stay Physically Active

  • Regular exercise plays an important role in regulating stress and supporting better sleep health. Engaging in consistent physical activity has been shown to help individuals fall asleep more quickly, stay asleep longer, and experience deeper, more restorative sleep, contributing to overall improvements in emotional and physical well-being.12
  • Engaging in at least 150 minutes of moderate physical activity per week, such as walking, swimming, or yoga can support overall mental well-being and improve sleep quality.13 For more detailed recommendations based on age, gender, and health status, refer to the World Health Organisation’s Physical Activity guidelines.14

Key takeaways

Improving mental health and well-being has been proven to positively impact the quality of sleep a person experiences. Conversely, getting better sleep also markedly improves mental well-being.
By making small, regular lifestyle and environmental changes, we can create a positive routine that will contribute to a better quality of life.


IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.

Any advice provided in this content is of a general nature and does not take into account your objectives, health, or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.


REFERENCES


1 Harvey, A. G., Murray, G., Chandler, R. A., & Soehner, A. (2011). Sleep disturbance as transdiagnostic: Consideration of neurobiological mechanisms. Clinical Psychology Review, 31(2), 225–235.
https://www.sciencedirect.com/science/article/abs/pii/S0272735810000668?via%3Dihub

2 Meerlo, P., Sgoifo, A., & Suchecki, D. (2008). Restricted and disrupted sleep: Effects on autonomic function, neuroendocrine stress systems, and stress responsivity. Sleep Medicine Reviews, 12(3), 197–210.
https://www.sciencedirect.com/science/article/abs/pii/S1087079207000986?via%3Dihub

3 Freeman, D., Sheaves, B., Waite, F., Harvey, A. G., & Harrison, P. J. (2020). Sleep disturbance and psychiatric disorders. The Lancet Psychiatry, 7(7), 628–637.
https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(20)30136-X/abstract

4 Tout, A. F., Jessop, D. C., & Miles, E. (2024). Positive psychological traits predict future sleep quality and quantity: Exploring emotion regulation as a common mediator. Psychology & Health.
https://doi.org/10.1080/08870446.2024.2314722

5 Monti, J. M. (2011). Serotonin control of sleep–wake behavior. Sleep Medicine Reviews, 15(4), 269–281.
https://www.sciencedirect.com/science/article/abs/pii/S1087079210001334?via%3Dihub

6 Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23–36.
https://www.sciencedirect.com/science/article/abs/pii/S1087079214001002?via%3Dihub

7 Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.
https://www.pnas.org/doi/10.1073/pnas.1418490112

8 Hoge, E. A., Bui, E., Palitz, S., Schwarz, N. R., Owens, M. E., & Pollack, M. H. (2013). The effect of mindfulness meditation training on biological acute stress responses in generalized anxiety disorder. Psychosomatic Medicine, 75(7), 115-122.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5526744/

9 Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346.
https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F

10 Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress: From neurobiology to clinical practice. Psychiatry (Edgmont), 4(5), 35–40.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921311/

11 Thacher, P. V., Onyper, S. V., & Tuthill, J. (2017). De-cluttering the bedroom as a possible sleep hygiene step to improve sleep quality. Sleep, 40(suppl_1), A138–A139.
https://doi.org/10.1093/sleepj/zsx050.372

12 Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: A meta-analytic review. Journal of Behavioral Medicine, 38(3), 427–449.
https://pubmed.ncbi.nlm.nih.gov/25596964/

13 World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. World Health Organization.
https://www.who.int/publications/i/item/9789240015128

14 World Health Organization. (2024). Physical activity: Key facts and recommendations. World Health Organization.
https://www.who.int/news-room/fact-sheets/detail/physical-activity

Peter Shakespeare