Understanding Sleep: Why it Matters for Your Mental Health
Sleep is more than rest. It is one of the most important foundations of mental and physical health (Ramar et al., 2021). Yet in today’s fast-paced world, quality sleep is often overlooked or undervalued. At our clinic, we regularly see how sleep affects mood, anxiety, focus, and overall well-being. Whether you are struggling with insomnia, stress, or simply feeling “off”, understanding the role of sleep can be the first step toward better health.
Why Is Sleep So Important?
Sleep is not just downtime for the brain. During sleep, your body and mind go through essential processes such as (Ramar et al., 2021):
Emotional processing: The brain organises and stores memories and helps you regulate emotions. Poor sleep can make you more reactive and less able to cope with stress.
Cognitive function: Attention, problem-solving, and decision-making all suffer when you are sleep-deprived.
Physical health: Sleep supports the immune system, heart health, and hormonal balance.
Even just one or two nights of poor sleep can affect how you feel and function. Chronic sleep issues can contribute to or worsen conditions like depression, anxiety, and ADHD.
How Much Sleep Do You Really Need?
While individual needs vary, the average adult should aim for 7 to 9 hours of sleep per night (Ramar et al., 2021). Teenagers and younger children often need more, while some older adults may feel rested with slightly less. The quality of your sleep is just as important as the quantity. Waking frequently during the night, difficulty falling asleep, or waking too early can all interfere with the restorative power of sleep.
Common Sleep Challenges
Many people struggle with sleep at some point in their lives. Some of the most common issues include (Institute of Medicine [US] Committee on Sleep Medicine and Research [IMUSCSMR], 2023):
Insomnia: Difficulty falling or staying asleep
Stress-related sleep disruption: Racing thoughts or anxiety that keeps you up
Irregular sleep schedules: Shift work, jet lag, or inconsistent routines
Sleep disorders: Such as sleep apnoea or restless leg syndrome
Sometimes, sleep issues are linked to underlying mental health conditions. Other times, poor sleep habits are the main cause.
Tips for Better Sleep
Improving your sleep often starts with simple lifestyle changes. Here are a few evidence-based tips (Baranwal et al., 2023):
Stick to a schedule: Go to bed and wake up at the same time every day, even on weekends.
Create a sleep-friendly environment: Keep your bedroom dark, quiet, and cool. Remove screens or bright lights at least 30 minutes before bedtime.
Limit caffeine and alcohol: Both can interfere with sleep quality, especially when consumed late in the day.
Develop a calming bedtime routine: Gentle activities like reading, stretching, or deep breathing can help signal your body that it’s time to wind down.
Avoid screens before bed: The blue light from phones, tablets, and TVs can disrupt your body’s natural sleep-wake cycle.
When to Seek Help
If sleep problems persist for more than a few weeks or if they are affecting your daily life, it may be time to speak with a mental health professional (IMUSCSMR, 2023). Therapy can help address the emotional and behavioural patterns that impact sleep. Treatments such as Cognitive Behavioural Therapy for Insomnia (CBT-I) are highly effective, often more so than medication (Rossman, 2019).
Sleep and Mental Health Go Hand in Hand
Good sleep is not a luxury. It is a necessity. If you are having trouble sleeping, you are not alone, and help is available. At CBT AU, we are here to support you with compassionate, evidence-based care. Contact us to schedule a consultation and start your journey toward better sleep and better mental health.
Article written by Patricia Evans, Psychologist and Clinical Psychology Registrar
References
Ramar K, Malhotra RK, Carden KA, et al. Sleep is essential to health: an American Academy of Sleep Medicine position statement. J Clin Sleep Med. 2021;17(10):2115–2119.
Baranwal N, Yu PK, Siegel NS. Sleep physiology, pathophysiology, and sleep hygiene. Prog Cardiovasc Dis. 2023 Mar-Apr;77:59-69. doi: 10.1016/j.pcad.2023.02.005. Epub 2023 Feb 24. PMID: 36841492.
Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US); 2006. 3, Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders. Available from: https://www.ncbi.nlm.nih.gov/books/NBK19961/
Rossman J. Cognitive-Behavioral Therapy for Insomnia: An Effective and Underutilized Treatment for Insomnia. Am J Lifestyle Med. 2019 Aug 12;13(6):544-547. doi: 10.1177/1559827619867677. PMID: 31662718; PMCID: PMC6796223