The Relationship between sleep and mental health

June 8th, 2025

Introduction

Sleep is an essential need for humans. While sleeping is often linked to physical needs of rest and recovery, sleep can also play a significant role in our mental well-being. In recent years, growing research has shown that 46% of People with below-average sleep quality would rate their mental health as poor, which directly proves that inadequate sleep can contribute to the development and worsening of mental health issues. This is due to how our brain processes emotions and restores energy during our sleep every day. Therefore, there is a strong connection between sleep and mental health, as our sleeping quality can directly affect how we behave in our daily lives.

The impacts of sleep deprivation 

However, despite having this knowledge, many people still sacrifice their sleep due to busy schedules or entertainment, which often leads to sleep deprivation. This habit of sleep deprivation has numerous consequences on our emotional well-being. For instance, a lack of sleep can lead to mental health challenges such as mood swings and anxiety, which can grow into depression. This is because our brain struggles to handle and manage our emotions when we don’t get enough sleep, which makes simple challenges seem overwhelming. Additionally, sleep deprivation can also damage our concentration in both a professional and personal environment. This can lead to feelings of frustration, which causes more anxiety. Eventually, sleep issues will worsen, and this seemingly insignificant habit can cause serious mental illnesses that directly affect the way we live. This is the reason why a good night's sleep is essential, as it supports emotional wellbeing by helping us to stay calm, focused throughout the day to deal with any setbacks logically and effectively.

Ways to improve sleeping quality 

Sleep and mental health are things that go hand in hand. Bad sleeping quality can lead to a negative toll on our mental health and vice versa. To improve our mental health, we first need to learn ways to improve our sleeping quality to feel well-rested after a night of sleep. Studies show that approximately 32.8% of adults do not get enough sleep, meaning one-third of the world’s adult population struggles to sleep. This presents a huge issue as sleep is not only important to our physical health, but it is crucial for our mental health. By not getting sufficient sleep, our brain could become more negative when processing emotions, which ultimately increases the level of stress.

Therefore, sleep is fundamental to having good mental health. Although it seems like a simple activity, many people still struggle to get a good sleep. Fortunately, there are various ways to improve our sleeping quality. The main factors include:

1. Decreasing daily screen time

Blue light, which is given out in electronic devices such as phones and computers, can have a detrimental impact on our sleeping quality as it reduces the levels of melatonin in our body, which prevents us from getting a deep sleep. Simply decreasing an hour of your screen time or avoiding any bright lights two hours before sleep can truly help with enhancing sleeping quality during the nighttime. Not only does reducing your screen time enhance the quality, but it can also improve your mental health in general by putting your mind at ease before sleep.

2. Reducing long daytime naps

Although short naps during the day can help you to feel more energetic, irregular or extensive napping can negatively impact your nighttime sleeping patterns. By sleeping during the day, your body may get confused, which can result in difficulties falling asleep at night. However, everyone is different, and for some, napping during the day might not affect their nighttime sleep. Overall, if you notice that daytime naps disrupt your nighttime sleep, you should consider taking shorter naps or try to prevent them to improve your sleeping quality.

3. Exercising 

Physical activities can greatly improve your sleep and overall health. Exercising is a common method that is used to combat insomnia as exerting increases your adrenaline, causing you to become more tired and ready for sleep. It is also important to note that exerting too late in the day could have the opposite effect and disrupt your sleep; the best time to do so is a few hours before your bedtime. Experts recommend that individuals get 150 minutes of exercise per week to get a noticeable positive change in their sleeping quality.

Conclusion 

In conclusion, sleep and mental health correlate with one another. By prioritizing your sleep, you are also valuing your mental wellbeing as well as your physical health. Challenges that come with sleeping can affect anyone of all ages and not only adults, and it can take a huge toll on our everyday lives. It is important to understand that these challenges are something that can be overcome with time and a slight change in your daily routine. The most important thing about this process is to be patient and consistent with your daily routine for a long-lasting and positive impact on your sleeping quality.

Works Cited

How sleep deprivation impacts mental health. (2022, March 16). Columbia University Department of Psychiatry. https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health

Cissn, R. M. M. (2024, May 29). Top 15 Proven tips to sleep Better at night. Healthline. https://www.healthline.com/nutrition/17-tips-to-sleep-better#faq

Sleep and mental health. (n.d.). Mental Health Foundation. https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/sleep-and-mental-health

Atherton, Annie, and Annie Atherton. “46% of People With Below-Average Sleep Quality Rate Their Mental Health as Poor.” Sleep Foundation, 3 May 2024, www.sleepfoundation.org/sleep-news/sleep-quality-and-mental-health-connection.