When was the last time you woke up feeling truly rested? Like you could take on the world? Lets talk about the huge impact sleep has on mental health.
If you’re like many adults, it’s probably been a while since you felt that kind of energy after a good sleep. Insomnia and poor sleep quality are rampant in today’s society, with studies showing that 1 in 3 adults worldwide don’t get enough rest. Sleep doesn’t just affect your mood or energy level; it’s the foundation of mental health and resilience. Without it, you’re left struggling to perform at your best, both mentally and emotionally.
As a mental health therapist, I’ve seen firsthand how addressing sleep can transform a person’s life. Mine included! In this article, we’ll explore why sleep is critical, how insomnia affects mental resilience, and discuss some actionable steps to improve your sleep—and your mental health.
The Science Behind Sleep and Mental Health
Why Sleep Matters
My best behaved child is allowed to stay up later than the others, but some times she really pushes it. When I asked her the other day why she didn’t want to go to sleep, she said, “It’s a waste of time. I can’t get anything done.” …Clearly I have not been educating my children on this! She and I discussed what exactly happens in her brain when she sleeps, and what will happen if she doesn’t get enough.
Let me share…
Sleep isn’t just a time when your body shuts down—it’s an active process that allows your brain to recover, process emotions, and prepare for another day. Deep sleep and REM sleep are essential for repairing neurons, consolidating memories, and regulating emotions. When you’re not getting enough rest, your brain struggles to process stress or even simple decisions.
Chronic sleep deprivation increases levels of cortisol (the stress hormone) leaving you feeling more anxious and on edge. Over time, this can lead to serious mental health issues such as depression, anxiety disorders, and burnout.
The Sleep-Mental Health Feedback Loop
The relationship between sleep and mental health is a two-way street. Poor sleep can exacerbate mental health conditions, while anxiety, stress, or depression can make it harder to sleep. It’s a vicious cycle: the less sleep you get, the worse you feel, and the harder it is to get the rest you need.
How I Evaluate Sleep Quality in My Clients
Why Sleep Is a Fantastic Starting Point
Before diving into therapeutic techniques like Cognitive Behavioral Therapy (CBT) or coping strategies, I always evaluate my clients’ sleep quality.
Why?
Because poor sleep undermines the very skills we’re trying to build.
Imagine trying to run a marathon without training—working on mental resilience without addressing sleep is just as ineffective.
These are the ways you can evaluate your sleep:
- Sleep patterns: What time do they go to bed and wake up?
- Sleep duration: How many hours of rest are they getting?
- Sleep quality: Are they waking up refreshed or feeling groggy? Is it difficult to fall asleep?
We also explore lifestyle factors like diet, caffeine consumption, screen time, and stress levels. Sometimes, I recommend keeping a sleep journal or using wearable devices to track sleep patterns. We also look at tools they can use to truly evaluate sleep.
Many smart watches have fantastic apps that allow you to see what kind of sleep you’re getting and how often you wake up. Other features include your heart rate and even oxygen levels while sleeping.
How Insomnia Erodes Your Resilience
The Link Between Resilience and Rest
Mental resilience—the ability to bounce back from challenges—is deeply tied to sleep. When you’re well-rested, your brain is better equipped to manage stress and regulate emotions. Sleep deprivation, on the other hand, leaves you more reactive, irritable, and emotionally fragile. This isn’t just the fact that you’re tired, but that your brain neurons weren’t able to receive the proper repair overnight. The neurons are often in an agitated state, making you feel emotionally unstable.
Real-Life Impacts of Poor Sleep
Imagine trying to handle a difficult meeting at work after only four hours of sleep. Your patience is thin, your focus is scattered, and even small challenges feel overwhelming. Now, multiply that scenario by weeks or months of poor sleep. It’s no wonder insomnia can lead to burnout and strained relationships.
Tips and Tricks for Better Sleep
Creating a Sleep-Conducive Environment
Your bedroom should be a sanctuary for rest. Here’s how to optimize it:
- Temperature: Keep it cool. What I’ve read says between 60-67°F but that’s totally unreasonable considering I live in AZ. So, aim for 69-70°F or add a fan to your room. Box fans are great for cooling the room and adding white noise.
- Lighting: Use blackout curtains or an eye mask to eliminate light.
- Noise: Consider a white noise machine (or again, the fan!) or earplugs to block out disturbances.
Investing in a quality mattress and comfortable bedding can also make a huge difference. If you’re on a budget, finding a sturdy foam mattress on Amazon works well (both for my kids and my clients!)
Building a Sleep-Friendly Routine
Good sleep starts with good habits:
- Consistent Schedule: Go to bed and wake up at the same time every day, even on weekends. My kids aren’t the biggest fan of this, but we definitely practice it in our home!
- Wind-Down Time: Spend 30-60 minutes before bed doing calming activities like reading, journaling, or meditating. Family scripture and prayer works too.
- Limit Screen Time: Avoid screens at least an hour before bed. The blue light from devices suppress melatonin, making it harder to fall asleep.
Addressing Underlying Issues
Sometimes, insomnia is a symptom of deeper issues like anxiety, depression, or PTSD. If that’s the case, addressing those root causes is essential. Techniques like progressive muscle relaxation or meditation can be incredibly effective.
Practical Solutions for Chronic Insomnia
Something I always suggest to my clients is adding in a magnesium glycinate supplement, taking it at night to help calm nerves and improve sleep. This simple addition to healthy habits has had mind-blowing effects for so many of my clients. They’ve seen a reduction in racing thoughts, fast heart rate, and restless leg syndrome. And of course, it has improved their sleep!!
Building a Resilient Mind Through Better Sleep
How Rest Supports Mental Strength
Sleep isn’t a luxury—it’s a necessity. When you prioritize rest, you’re not just avoiding burnout; you’re giving yourself the tools to thrive. Improved sleep enhances focus, emotional regulation, and overall well-being, making it easier to tackle life’s challenges.
Take a moment to evaluate your own sleep habits. Are you getting enough rest? If not, what small changes can you make today to prioritize sleep? Remember, improving your sleep isn’t just about feeling better—it’s about building a life where you can truly succeed.
Overall…
Sleep is the foundation of mental health and resilience. By prioritizing rest, you’re not just improving your nights—you’re transforming your days. Whether it’s optimizing your sleep environment, building healthier routines, or seeking professional help, the steps you take today can set you up for a healthier, happier tomorrow.
Take charge of your sleep FIRST, and watch how it transforms your mental health, your relationships, and your ability to handle life’s challenges. It’s not just about surviving—it’s about thriving. That’s our motto here at Mind Body Balance Counseling!