Taking Care of Ourselves & Each Other

Health & Well-Being

Stanford
Student Affairs

Sleep Corner: Mental Health and Sleep - How They’re Connected

Getting a good night's sleep is essential for your general health and well-being. But did you know that your mental health can be significantly impacted by the quality of your sleep? According to research, there is a complicated and inverse relationship between mental health and sleep, which means that both bad sleep and mental health problems can make it more difficult to have a good night's sleep.

 

How does sleep impact mental wellness?

Irritability, anxiety, and sadness are just a few of the issues that can result from sleep deprivation. Particularly chronic insomnia has been connected to a higher risk of mental health issues including depression and anxiety. Additionally, persons who already have mental health concerns may experience increased symptoms, making it more difficult to manage symptoms and creating a vicious cycle of poor sleep and worse mental health.

On the other side, sleep can also be impacted by mental health conditions. For instance, disturbed sleep patterns are common in people with depression, who also commonly have trouble falling asleep, wake up frequently at night, and wake up too early in the morning. Additionally, anxiety might make it difficult to unwind and drift off to sleep. It might be challenging to get sound sleep due to nightmares and night terrors that are brought on by PTSD and other trauma-related conditions.

What can you do to improve both your mental health and your sleep? 

  1. Stick to a sleep schedule: Go to bed and wake up at the same time every day, even on weekends. If you find yourself wanting to stay up a little later on the weekends, that is okay. Try to wake up at the same time. 
  2. Create a relaxing bedtime routine: Take a warm bath, read a book, or listen to calming music before bed to help your mind and body wind down.
  3. Create a sleep-conducive environment: Make sure your bedroom is cool, dark, and quiet, and invest in a comfortable mattress and pillows.
  4. Avoid stimulants: Limit your caffeine intake, especially in the afternoon and evening, and avoid nicotine and alcohol before bedtime.
  5. Seek professional help: If you're struggling with insomnia or other sleep problems, talk to your doctor or a mental health professional. They can help you identify underlying issues and provide treatment options.

Written by: Edward Tran, Class of 2023

Resources

Stanford Resources

  • Sleep to Be Well: Further explore the relationship between sleep and mental health. The Flourish: March 2022, How is Life Tree(ting) You?
  • Stanford Sleep Health and Insomnia Program: Provides tips and resources to individuals who have sleep difficulties. Check out their programs and resources for ways to improve your sleep. 
  • Well-Being Coaching: A Well-Being Coach can help you establish and practice good sleep hygiene, including how to get on a healthy sleep routine, how to establish sleep strategies that work for you, and more! Schedule a meeting with them today so you can begin catching some Zzzs this quarter. 
  • Counseling and Psychological Services: If you are finding yourself frequently overwhelmed and stressed to the point where it affects other aspects of your life, for example your sleep, it may be helpful to meet with a CAPS therapist! CAPS offers individual visits, skills workshops, process groups, psychiatry services, community referral resources, 24/7 support, and crisis intervention.

Additional Resources