Sleep and Mental Health: Why Rest Matters

Author: Brittany Murphy

Sleep is one of the most basic physiological needs, and yet it is one of the first things sacrificed to get work done or finish one last episode on Netflix (or maybe three). Most of us have heard about the benefits of a full night’s sleep since childhood. We know that the more restful sleep we get, the more well-equipped our bodies are to fight off illnesses, retain vital memories and information, and improve overall focus. 

One aspect about sleep that often gets overlooked is the relationship between sleep patterns and mental health. Getting a full night’s rest is shown to improve responses to stress and processing emotions, which influence overall anxiety and satisfaction levels. This can help increase feelings of calmness and control in stressful situations and improve overall problem solving capabilities. 

Sleep and rest have also been shown to be a protective factor against fatigue and burnout, two themes becoming all too common in cultures that emphasize “work hard, play hard” mentalities. While professional and social success are vital, it is equally as important to “recharge” your battery by finding restful activities. Along with sleep, other examples include music, art, going for a walk, and spending time in nature.

While it may feel more productive to pull an all-nighter for an exam or presentation, getting even a few hours of sleep has much better outcomes than no sleep, particularly when it comes to memorization, information storage, and processing speeds. It might lead to success for one assignment, but it’s important to keep in mind the end goals and that semesters are paced like a marathon, not a sprint.

All of this is much easier said than done, particularly in high stress situations like final exams, evaluation periods, and holiday seasons. In these moments, survival instincts or fight or flight responses can take over instead of sticking to established routines. While these situations can create changes or disruptions to routines, there are still ways to practice rest and self care, with some helpful tips found here.

Now that the benefits have been covered, here are some of the consequences when sleep and rest are repeatedly neglected.

One common cause of sleep issues is substance usage, often seen with alcohol, caffeine, and other recreational drugs. It is recommended to stop consuming caffeine six to eight hours before falling asleep, so for a 10 pm bedtime, aim to cut off caffeine between 2 - 4 pm. For alcohol, experts recommend stopping moderate consumption three to four hours before falling asleep. While alcohol can help with falling asleep initially, it can disrupt the sleep cycles later, resulting in a lower quantity and quality of sleep that carries over into the following days.

An additional sleep deterrent is the ever growing impact of technology, especially smartphones. Studies have found that phone usage before sleep results in a decrease in the quality and quantity of sleep, as well as an increase in insomnia and excessive daytime sleepiness. It is recommended to stop screen usage one hour before sleeping. If one hour isn’t feasible, start with baby steps and try twenty to thirty minutes. For more benefits of reducing screen time, check out this insightful post from my colleague Jeremy here.

These sleep deterrents have negative impacts on rest and mental health. Interrupted or lack of sleep increases odds for the development and increased severity of mental health concerns including anxiety, depression, and bipolar disorder. Additionally, less sleep leads to an increased risk of various illnesses, stress, chronic exhaustion, and daily executive functioning challenges. 

It’s important to note that occasional restless nights are normal and usually not a cause for concern. However, if you notice an increase in sleep disruptions or impact on daily functioning, consider speaking to a medical professional, your therapist, and other professionals to establish treatment plans moving forward.

Establishing and following healthy sleep and rest routines takes time, balance, and patience, so it’s important to give yourself grace as you incorporate helpful habits into your life. If changing sleep patterns feels too overwhelming, try approaching sleep one step at a time. What small habits can be changed tonight? Can the phone be plugged in across the room instead of directly on the bed? Can a nighttime routine be started 10 minutes earlier? Once one habit has been mastered, move on to the next. If additional support for creating and maintaining goals are needed, check out our guide for setting compassionate and action oriented goals here.

It’s important to note that progress isn’t always linear. One restless night of sleep doesn’t take away all the accomplishments achieved before then. Acknowledge the setback and use available tools to get back on track with sleep and rest. Your body and mind will thank you!