Sleep & good mental health

Our mental and physical health are intertwined as is the amount of time we are awake and asleep. Eating well and staying active are important, but mean little if not paired with sufficient rest and recovery.

A good night’s sleep can improve how you feel significantly. When you’re tired, simple tasks feel overwhelming, your thoughts become sluggish, and you may find yourself irritable. A consistent lack of sleep can quickly lead to a downward mental and physical health spiral. The truth is simple: wellness isn’t possible without proper sleep. It’s during those hours of rest that your body and mind undergo essential processing, healing and rejuvenation.

Sleep is the ultimate wellness tool. It’s a cornerstone of our health and well-being. Without adequate rest, our biological systems start to falter, and prolonged sleep deprivation can even cause them to shut down entirely.

Recent studies continue to highlight the significant impact of sleep deprivation on various aspects of health:

Mental Health: There is a bidirectional relationship between sleep and mental health. Sleep deprivation can exacerbate symptoms of mental health disorders, and those with psychiatric conditions are more likely to experience chronic sleep problems. This interplay can create a cycle where poor sleep worsens mental health, which in turn further disrupts sleep (Columbia Psychiatry)

Cognitive and Emotional Health: Even a single night of insufficient sleep can impair memory and attention. Sleep-deprived individuals often take longer to make decisions, and those decisions tend to be incorrect. (Yale Medicine) Moreover, chronic sleep loss can decrease positive moods and increase the risk of anxiety symptoms. (American Psychological Association)

Physical Health: Chronic sleep deprivation is associated with an increased risk of obesity, type 2 diabetes, and cardiovascular diseases. Studies have found that insufficient sleep can lead to impaired glucose tolerance, a precursor to diabetes, and may contribute to weight gain due to hormonal imbalances affecting hunger and appetite. (NCBI)

Additionally, lack of sleep can elevate blood pressure and inflammation, further increasing the risk of heart disease. (Division of Sleep Medicine)

Immune Function: Sleep is essential for a well-functioning immune system. Sleep deprivation can weaken immune defenses, making individuals more susceptible to infections. Research indicates that people who sleep less than six hours a night are more likely to catch colds and have a reduced response to vaccines.

References

• Yale Medicine: Effects of Poor Sleep

• American Psychological Association (APA): Sleep Deprivation and Anxiety

• National Center for Biotechnology Information (NCBI): Sleep and Glucose Regulation

• Harvard Medical School Sleep Health Education: Sleep and Cardiovascular Health

• Columbia Psychiatry: How Sleep Deprivation Affects Your Mental Health

What’s Keeping You Awake at Night?

There are undoubtedly times in life when prioritising sleep feels nearly impossible—whether it’s during the later stages of pregnancy, adjusting to life with a newborn, or juggling the demands of shift work. While the human body is remarkably resilient and can function on minimal sleep for short periods, the long-term effects of sleep deprivation can be harmful. Sleep becomes even more essential during these demanding times. Seeking support is crucial, whether that’s napping when your baby naps, asking a friend to help so you can rest, or recharging through short Yoga Nidra practices.

Do you find it hard to fall asleep? Or perhaps you drift off with ease, only to wake at 3 a.m., lying there as your mind races—mentally ticking off a to-do list or replaying all the things you could have, would have, or should have done. Yesterday. Last week. Even last year.

The truth is, there’s a science to achieving quality sleep. Trouble sleeping can stem from feeling mentally or emotionally drained, or even overly alert. It might also be environmental—your bed, room, temperature, nightwear, or other surroundings could play a role. Have you considered how these factors may be affecting your sleep?

Establishing a consistent bedtime routine is key. Falling asleep on the sofa may seem harmless, but it’s far from ideal. Similarly, bringing your phone to bed—or worse, scrolling through it before trying to sleep—keeps your mind active and engaged, making it harder to unwind. Creating a sleep-friendly environment and sticking to healthy habits can make all the difference.

The Hidden Cost of Screen Time on Sleep

Melatonin, often called the sleep hormone, regulates your sleep-wake cycle. When your melatonin levels are low, you may feel tired during the day and struggle with disturbed sleep at night. But what does this have to do with your phone or device?

Research shows a clear connection between melatonin levels and exposure to blue light—the type of light emitted by your phone or tablet. Blue light suppresses melatonin production, disrupting your body’s natural sleep rhythms. Not only does this impact your vision, but it can also take a toll on your brain.

Scrolling through social media, like Instagram or Facebook, before bed can stir up emotions and thoughts you might not have had otherwise. These feelings—whether happy, sad, or somewhere in between—can leave you lying awake for hours, feeling hyper-alert. To protect your sleep cycle, aim to put your phone down at least an hour before bedtime. Instead, try calming activities like meditating, reading, listening to an audiobook, or practicing mindfulness to help your mind and body relax.

Why Sleep Matters

While you sleep, your body works hard to maintain physical health and support healthy brain function. Studies show that sleep deficiency alters brain activity, making it harder to regulate emotions, manage daily challenges, and adapt to change. Chronic sleep deprivation has even been linked to depression.

For children and teenagers, sleep is even more critical, as it supports growth and development. Research confirms that teens require more sleep than adults to meet the demands of rapid physical and mental development during puberty. Yet many teens are sleeping with their phones or staying up late scrolling through screens.

The Long-Term Impact of Sleep Deficiency

Sleep deprivation doesn’t just affect you in the short term—it has long-lasting consequences. In the moment, it can impair your judgment and reaction times, making activities like driving, cooking, or operating machinery potentially dangerous. Over time, chronic sleep deficiency can lead to serious health issues, while negatively impacting your mood, thoughts, and overall mental health.

Prioritising sleep is one of the most important steps you can take for both your short- and long-term well-being.

A good night’s sleep isn’t a luxury—it is essential.

Tips for a Better Night’s Sleep

If you’re struggling with sleep, there are plenty of simple steps you can take to help yourself unwind and drift off more easily. Here are some top tips for a restful night:

• Take a Warm Bath or Shower

  About an hour before bed, indulge in a warm soak or shower. The cooling down afterward mimics your body’s natural temperature drop as it prepares for sleep, helping you relax and fall asleep more easily.

  
  

• Establish a Bedtime Routine

  We prioritise bedtime routines for children, so why not for ourselves? Build a calming ritual—clean your face, brush your teeth, and add a quick 5–10-minute stretch or yoga session to release tension and stored energy.

  
  

• Disconnect From Screens

  Put down your phone, laptop, or tablet at least an hour before bed. Instead, listen to a guided meditation, an audiobook, or calming music to wind down and prepare your mind for sleep.

  
  

• Get Natural Daylight

  Try to soak up some natural light during the day, especially in the morning. A 20-minute walk outside—whether you’re enjoying a warm drink, walking the dog, or simply moving—can help regulate your circadian rhythm and improve your sleep at night.

  
  

• Limit Caffeine Intake

  If you’re a coffee lover but struggle to sleep, aim to limit your caffeine to the morning. Remember, that lunchtime latte could still be in your system by bedtime. Caffeine is great for waking up but counterproductive when you’re trying to wind down.

  
  

• Create a Sleep-Friendly Environment

  Keep your bedroom dark, quiet, and clutter-free. Remove electronics like phones, laptops, and tablets—store them in another room. This not only minimizes distractions but also ensures you’ll need to get out of bed to turn off your alarm, making it less tempting to hit snooze.

  
  

• Practice Gratitude

  Before bed, write down five things you’re grateful for. This practice can ease anxiety, shift your mindset to something positive, and help you wake up in a better mood.

  
  

• Make Your Bedroom a Sleep Sanctuary

  Your bedroom should be a peaceful haven for rest, not a place for screens or distractions. Aim for a dark, quiet, clutter-free space with a temperature between 18°C and 24°C for optimal sleep.

  
  

• Don’t Stress About Waking Up

  If you wake up during the night, don’t panic. If your mind is racing, jot down your thoughts. Remember the “law of opposite effect”—the more you force yourself to sleep, the harder it becomes. If you’ve been awake for more than 10 minutes, get up, move to another room, and do something calming, like reading under soft light or having a warm drink.

  
  

• Try Breathing Techniques

  Focus on your breath to calm your nervous system. Try this simple exercise: breathe in deeply for a count of three, hold for three, and exhale slowly for six or seven counts. The extended exhale activates the parasympathetic nervous system, helping you relax and prepare for sleep.

By incorporating these small changes into your daily routine, you can create an environment and habits that promote better sleep and, in turn, improve your overall well-being.