Sleep and Mental Wellbeing

Sleep can have a big effect on how we feel, think and cope with everyday life.

Most of us have experienced a poor night’s sleep and noticed the difference the next day. You might feel tired, irritable, less patient or find it harder to concentrate.

Occasional poor sleep is common. But when sleep problems continue, they can start to affect your mental wellbeing. At the same time, stress, worry and changes in how you are feeling can make getting a good night’s sleep more difficult.

How much sleep do I need?

There isn’t one perfect amount of sleep that works for everybody.

Adults generally need around 7 to 9 hours of sleep a night, although individual needs can vary. How you feel during the day can be just as important as the number of hours you spend in bed.

You may notice that you are:

• struggling to concentrate
• feeling more irritable or emotional
• finding everyday problems harder to manage
• relying on caffeine to get through the day
• feeling tired even after spending a long time in bed
• finding it difficult to get started in the morning.

Why can my mental wellbeing affect my sleep?

Sleep and mental wellbeing can influence each other.

If you are stressed or worried, your mind may still feel busy when your body is ready to rest. You might replay conversations, think about tomorrow or worry about things you cannot solve at that moment.

Low mood can also affect sleep. Some people find it difficult to fall asleep or wake frequently. Others may sleep for longer but still feel tired.

Then poor sleep can make coping with those feelings harder the following day.

It can become a cycle:

Worry or stress → poor sleep → tiredness → finding things harder to cope with → more worry or stress.

Recognising that cycle can be a useful first step towards changing it.

What can I try?

You don’t need to completely redesign your life to start improving your sleep.

Small, consistent changes can help.

You could try:

• getting up at roughly the same time each day
• creating some time to wind down before bed
• reducing caffeine later in the day
• making your bedroom comfortable, quiet and dark
• putting your phone or other screens away before trying to sleep
• getting some daylight and physical activity during the day
• writing down worries or things you need to remember before going to bed.

Try not to put too much pressure on yourself to achieve a “perfect” night’s sleep. Worrying about whether you are going to sleep can sometimes make switching off even harder.

When should I get more help?

A few difficult nights do not necessarily mean there is a problem.

However, consider speaking to your GP if poor sleep has continued for some time, is affecting your ability to manage everyday life, or you are regularly feeling exhausted despite trying to improve your sleep.

It is also worth seeking support if stress, anxiety, low mood or another concern seems to be contributing to your sleep difficulties.

You do not have to wait until things become unmanageable before asking for help.

Stress and Poor Sleep
Explore how periods of pressure can affect your sleep.

Anxiety and Sleep
Understand why anxiety can make falling or staying asleep more difficult.

Creating a Better Bedtime Routine
Simple ideas for making your evenings more sleep-friendly.

What to Do When You Can’t Sleep
Practical things to try when you are lying awake.

General information only. This is not a diagnosis or a substitute for professional healthcare advice.