Three Things a Psychiatrist Wants You to Know About Sleep and Mental Health

The relationship between sleep and mental health works both ways. Poor sleep is often a symptom of anxiety or depression, but insufficient sleep can also make emotions harder to regulate. Wherever the cycle begins, prioritizing sleep can be an important step toward feeling better.  

To better understand the relationship, we asked Talkiatry psychiatrist Nicholas Tamoria, MD, what we should know about sleep and mental health. Here's what he shared.

1. Sleep is a key mood regulator


When you’re short on sleep, ordinary stress can hit harder. You may feel more anxious, lose patience faster, or have a harder time putting worries into perspective. That’s because sleep helps your brain process stress and regulate emotion.  

If you feel off after a restless night, you’re not imagining it. And it isn’t a failure of willpower. Your brain is trying to manage the day with fewer resources.

2. Sometimes insomnia shows up before depression does

We tend to think of poor sleep as a symptom of depression. But sometimes, it shows up first.  

Persistent trouble falling asleep, waking up throughout the night, or waking up much earlier than usual can precede a depressive episode.  

While one bad night isn’t a predictor of depression, lasting change in your sleep can be an early signal worth sharing with a psychiatrist, especially if you’ve experienced depression before.  

3. Improving sleep can have benefits that extend beyond sleep quality

You don’t have to wait for your anxiety or depression to improve before improving your sleep. The relationship runs in both directions. In fact, treating sleep problems often improves symptoms of depression and anxiety.  

When it comes to improving sleep, a lot depends on the underlying factors that are impacting your sleep. A good first step is to talk to a medical provider about your sleep quality. Based on your symptoms, they can help you identify the best next steps for your situation.

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Steps to improve sleep  

Some sleep issues may require therapy or medication, especially if you have an underlying sleep condition like sleep apnea. But there are also steps you can often take at home to improve your sleep quality.

Focus on micro habits

Changing habits that impact sleep can feel daunting. Focusing on small shifts versus trying to change everything at once can feel more approachable while also being effective.  

Micro habits refer to small, accessible changes. They should be easy to put into action.  

Here’s how it works. Identify a larger goal. For example, moving your bedtime an hour earlier, developing a consistent winddown routine, or limiting your caffeine. Instead of trying to achieve this larger goal immediately, break it down into smaller, more manageable parts. Think of these as mini-goals.

If your larger goal is to go to bed an hour earlier, start by moving your bedtime 10 or 15 minutes earlier. Once you have been able to consistently go to bed at that time, you can then shift it an additional 10 or 15 minutes earlier. Continue making these small changes until you have reached your big goal of going to bed an hour earlier from your original bedtime.

Here are examples of additional sleep-focused habits that can be broken down into micro habits:

• Create a simple wind down routine. Start with one relaxing activity you can consistently do before bed. Focus on simple activities that help quiet your mind and that you can do whether you’re at home or sleeping elsewhere. Layer in additional habits to develop a full routine.
• Cut back on afternoon caffeine. Aim to avoid caffeine at least 6 hours before bedtime. If you typically have caffeine late in the day, focus on cutting it back in 30-minute increments instead of trying to immediately move it back by several hours.
• Limit screen time before bed. Aim to shut off screens an hour before bed. Start by setting an alarm for 10 minutes before bed and commit to no screens after the alarm goes off. The following week, set the alarm 10 minutes earlier. Continue this until you’re consistently screen free for an hour or more before bed.

Other ways to improve sleep

In addition to using micro habits to reach your sleep goals, here are some other things you can do to help improve your sleep:

• Establish a consistent sleep schedule, going to bed and getting up the same time every day, including over the weekend.
• Follow the 3-2-1 sleep rule: Finish your last meal and avoid alcohol within 3 hours of bedtime. Wrap up work and finish workouts at least 2 hours before bed. Turn off screens 1 hour before bed.
• Control your sleeping environment. Where you’re able, block out light, keep the room temperature cool (ideally between 60 and 67 degrees), and limit noise disturbances.
• Write down your worries. Journaling before bed can help you to clear worries from your mind so that you aren’t taking them with you when you go to sleep.

The bottom line

Sleep and mental health go together. The right approach to a better night’s sleep might mean changing a few daily habits, treating an underlying sleep disorder, trying a therapy designed for insomnia, or, in some cases, medication.  

Whatever the plan, better sleep tends to bring many other good changes along with it.

Sources:

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