Sleep and Mental Health: Tips for Better Sleep and Wellbeing

Sleep and mental health are closely connected. When you're struggling to sleep, it can be harder to manage everyday life, while stress, worry and changes in your mental wellbeing can also make it more difficult to fall asleep or stay asleep. The relationship works in both directions, which is why looking after your sleep can be a useful part of looking after your overall wellbeing.

That doesn't mean every poor night's sleep is a sign that something is wrong. Everyone has nights when sleep doesn't go to plan. The NHS notes that a few sleepless nights are usually nothing to worry about, although persistent sleep problems can start to affect how you feel and function during the day.

The good news is that improving sleep does not have to mean completely changing your life. Simple habits such as keeping a regular sleep schedule, creating a relaxing wind-down routine and making your bedroom comfortable can all help support better sleep.

Why Is Sleep Important for Mental Wellbeing?

Sleep gives your mind and body time to rest. The NHS explains that getting enough sleep can support mood, energy, concentration and general health, while ongoing sleep problems can make everyday tasks feel more difficult.

The Mental Health Foundation also describes sleep and mental health as closely linked. Mental health difficulties can affect sleep, and poor sleep can in turn affect mental wellbeing. This is why it can be helpful to think about sleep as part of your wider wellbeing rather than treating it as something separate.

Create a Consistent Sleep Routine

Going to bed and getting up at around the same time each day can help your body become accustomed to a regular sleep pattern. The NHS recommends keeping your routine consistent where possible, including on days when you are not working.

You do not need to make your bedtime routine complicated. The aim is simply to give yourself some time to slow down before trying to sleep.

Give Yourself Time to Wind Down

A relaxing activity before bed can help you transition from the demands of the day towards sleep. Reading, listening to calm music, meditation or breathing exercises are examples suggested by the NHS.

If your mind is busy, writing down things you need to remember for the following day may also help you put those thoughts aside before getting into bed.

Make Your Bedroom a Restful Space

Your sleeping environment can have a practical impact on how comfortable you feel at night. The NHS suggests that a bedroom which is quiet, dark and cool can make it easier to sleep.

Consider Light and Noise

If outside light is keeping you awake, blackout curtains, an eye mask or another simple solution may help. If noise is a problem, you could consider earplugs or gentle background sound, depending on what you find relaxing.

Check Your Bed and Mattress

Comfort matters too. An uncomfortable mattress or unsuitable bed can make it harder to settle at night. If your mattress is old, uncomfortable or no longer providing the support you expect, it may be worth reviewing whether it is still right for you.

There is no single mattress that will work for everyone. Body shape, sleeping position, personal preference and the type of bed base can all influence what feels comfortable.

Manage Worries Before Bed

One of the most frustrating parts of trying to sleep can be having a mind that refuses to switch off. Stress, anxiety and worrying thoughts can make it harder to settle down.

The NHS suggests writing down worries or making a list of things you need to do the following day if your thoughts are keeping you awake. This can give you somewhere to put those thoughts rather than repeatedly going over them in your head.

Be Mindful of Screens, Caffeine and Alcohol

Some evening habits can make sleep more difficult. The NHS advises avoiding caffeine later in the day if it affects your sleep and notes that alcohol can disrupt sleep later in the night, even though it may initially make you feel sleepy.

Screens can also become part of a stimulating bedtime routine. If scrolling through social media, watching videos or checking messages keeps your mind active, putting your phone aside before bed may make it easier to wind down.

Rather than focusing on a strict rule that has to work for everyone, pay attention to what happens when you change your evening habits. If a particular activity regularly leaves you feeling alert when you want to feel sleepy, consider moving it earlier in the evening.

Stay Active During the Day

Regular physical activity can support sleep as well as general physical and mental wellbeing. The NHS notes that even smaller amounts of activity can make a difference and recommends building up gradually if you are not currently very active.

For some people, exercising close to bedtime can make it harder to settle. If you notice this happening, try moving more vigorous exercise earlier in the day and leave the later evening for calmer activities.

What If You Can't Sleep?

Trying harder and harder to fall asleep can become frustrating. The NHS recommends not forcing sleep. If you have been awake for around 20 minutes, you could get up and do something relaxing, such as reading or listening to quiet music, then return to bed when you feel sleepy.

The aim is not to turn an occasional restless night into another source of worry. A difficult night happens to most people from time to time. What matters more is what happens if sleep difficulties become frequent or persistent.

When Should You Seek Help for Sleep Problems?

If poor sleep is regularly affecting your everyday life, it is worth speaking to a healthcare professional. The NHS advises speaking to a GP if changing your sleep habits has not helped or you think you may have insomnia.

Sleep problems can have many possible causes, including stress, anxiety, physical health problems, medication and changes in routine. A healthcare professional can help you explore what may be contributing to your particular situation.

If you are experiencing difficulties with your mental health as well as persistent sleep problems, you do not need to deal with them alone. Seeking appropriate professional support can be an important step.

Small Changes Can Make Bedtime Easier

Better sleep does not require a perfect routine. Start with one or two changes that feel realistic and give them time to become familiar.

• Keep your bedtime and wake-up time reasonably consistent.
• Give yourself time to relax before bed.
• Keep your bedroom comfortable, quiet, dark and suitably cool where possible.
• Consider whether caffeine, alcohol or evening screen use affects your sleep.
• Write down worries or tomorrow's tasks if your mind is busy at bedtime.
• Stay active during the day.
• Avoid turning occasional poor sleep into another thing to worry about.

These are practical sleep habits rather than a replacement for professional support. If your sleep or mental wellbeing is causing ongoing difficulties, speak with a GP or another appropriate healthcare professional.

Sleep and Mental Health FAQs

Can poor sleep affect mental wellbeing?

Yes. Sleep and mental health are closely connected. The Mental Health Foundation explains that mental health difficulties can affect sleep, while poor sleep can also affect mental wellbeing. This does not mean that one poor night's sleep will cause a mental health problem, but persistent sleep difficulties are worth taking seriously.

Can stress make it harder to sleep?

Yes. Stress, anxiety and worrying thoughts can make it harder to fall asleep or stay asleep. Creating time to unwind and writing down worries before bed may help you manage some of the thoughts that keep you awake.

How much sleep do adults need?

The NHS says that most healthy adults need around 7 to 9 hours of sleep per night, although individual needs can vary. How you feel and function during the day can also provide useful clues about whether you are getting enough sleep.

Should I use my phone before bed?

If using your phone keeps you alert, distracted or engaged with social media and messages, putting it aside before bed may help you wind down. The NHS recommends creating a relaxing period before bedtime and suggests avoiding phones, tablets and computers for an hour before bed.

What should I do if I can't fall asleep?

Try not to force yourself to sleep. If you remain awake for around 20 minutes, the NHS suggests getting up and doing something relaxing before returning to bed when you feel sleepy.

Can a comfortable mattress help with sleep?

A comfortable sleeping environment is one part of good sleep habits, and an uncomfortable bed can make sleeping more difficult. However, there is no single mattress that is right for everyone. Your preferred firmness, sleeping position, body shape and bed base can all influence which mattress feels comfortable.

When should I talk to a GP about sleep?

If sleep problems are happening regularly, affecting your everyday life, or do not improve after changes to your sleep habits, consider speaking to a GP. Persistent sleep problems can have different causes, so getting appropriate advice is important.

The Bed Post
Sleep well. Wake well. Live well.