How are sleep and mental health connected?

Jordan’s original site listed insomnia beside depression and anxiety as one of the most common struggles people face, describing it as trouble falling or staying asleep that leaves people with “fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school.” That link between sleep and mood is one of the best-supported ideas in mental health, and it is something you can start working on tonight.

How are sleep and mental health connected?

The connection runs both ways.

Mental health affects sleep. MedlinePlus, from the National Institutes of Health, notes that depression often shows up as insomnia, and that is sometimes the reason people with depression first go to a doctor. Short- or long-term stress and anxiety also disrupt sleep, and lying awake worrying about not sleeping makes it harder still.

Sleep affects mental health. The National Heart, Lung, and Blood Institute (NHLBI) says sleep deficiency can leave you feeling frustrated, cranky or worried in social situations, can make it harder to read other people’s emotions, and is linked to depression. In children, it can look like being overly active, having trouble paying attention, and slipping at school.

For teens, the stakes are higher. The American Academy of Sleep Medicine (AASM) says that teens who regularly sleep less than they need face higher risks of attention, behavior and learning problems, and of depression. It also links insufficient sleep in teens to a higher risk of self-harm and suicidal thoughts. That is a reason to take a teen’s sleep seriously, and to reach out quickly if they are struggling. If you or someone you love is thinking about self-harm or suicide, get help now.

Because the link goes both ways, it can turn into a cycle: worry keeps you up, and lost sleep makes the worry louder. The good news is that the cycle can be broken from either side.

How much sleep do you really need?

According to the CDC:

• Children 6 to 12: 9 to 12 hours a day
• Teens 13 to 17: 8 to 10 hours a day
• Adults 18 to 60: 7 or more hours a night

The AASM’s advisory gives the same 8 to 10 hours for teens aged 13 to 18, “on a regular basis.”

What sleep habits actually help?

The CDC and MedlinePlus recommend simple, steady habits:

1. Keep the same schedule. Go to bed and get up at about the same time every day, weekends included.
2. Make the bedroom for sleep. Keep it quiet, dark, relaxing and cool. Save the bed for sleeping, not hours of lying awake or scrolling.
3. Put screens away. Turn off devices at least 30 minutes before bed. The American Psychological Association notes that technology use in the hour before bed, especially social media, is linked to disrupted sleep in teens. See social media and teen mental health.
4. Watch caffeine and late meals. Avoid caffeine in the afternoon and evening, and skip large meals and alcohol before bedtime.
5. Move during the day. Regular exercise helps sleep.
6. Limit naps. Long or late naps can make it harder to sleep at night.

Can prayer help me sleep?

For many Christians, ending the day by handing worries to God brings real calm. The psalmist wrote:

“In peace I will both lay myself down and sleep, for you alone, LORD, make me live in safety.” — Psalm 4:8 (WEB)

That peace is a gift, not a test you pass or fail. Struggling to sleep does not mean your faith is weak. A quiet prayer, a few verses, or writing down what is on your mind can be part of a good wind-down routine, alongside the habits above and, when needed, medical care.

When should you see a doctor about sleep?

The CDC advises talking to a healthcare provider if you regularly have trouble sleeping or notice signs of a sleep disorder, such as insomnia, sleep apnea, restless legs syndrome or narcolepsy. Your provider may ask you to keep a sleep diary or suggest a sleep study.

Insomnia is treatable. MedlinePlus notes that cognitive behavioral therapy for insomnia (CBT-I), a type of talk therapy, can improve sleep and help with anxiety or depression at the same time. Learn more on our insomnia page.

Also see a doctor if poor sleep comes with weeks of low mood, loss of interest, or constant worry. Those can be signs of depression or an anxiety disorder, which respond well to treatment.

When to get help

If sleepless nights come with thoughts of not wanting to live, or of hurting yourself, please don’t wait until morning. Get help now: call or text 988 any time, day or night. For more everyday mental health topics, browse our guides.