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Sleep and mental health

How sleep and mental health affect each other, practical habits for better sleep, and when to get help.

Why sleep matters

Sleep gives your mind and body time to rest and repair. Most adults need around 7 to 9 hours a night, but this varies from person to person.

A few bad nights are usually nothing to worry about. If poor sleep happens often, you may feel tired, irritable and less able to cope.

Sleep and your mental health

Sleep and mental health affect each other. Stress, worry and low mood are common causes of poor sleep. Poor sleep can then affect your mood, energy and relationships.

Alcohol may make you sleepy at first, but it often disturbs your sleep later in the night. Signs of a sleep problem include:

• Finding it hard to fall asleep
• Waking up several times in the night
• Waking very early and not getting back to sleep
• Feeling tired and finding it hard to focus during the day

Habits that help you sleep

Small changes, kept up over time, can make a real difference.

• Go to bed and get up at about the same time every day, including weekends.
• Only go to bed when you feel sleepy.
• Give yourself an hour to relax before bed.
• Keep your sleeping area dark, quiet and at a comfortable temperature.
• Put your phone away and turn off the television before bed.
• Avoid tea, coffee, energy drinks, alcohol and smoking for at least 6 hours before bed.
• Avoid big meals late at night.
• Be active during the day, but not in the 4 hours before bed.
• Avoid daytime naps, and do not sleep in after a bad night.

If your mind is busy at night

Worry can make your body feel alert when you want to rest. Try breathing out slowly, and let your shoulders and jaw relax.

Notice what you can feel, such as the bed beneath you or the sound of your breathing. This can help calm a busy mind.

If you are using alcohol or other substances to help you sleep, it is worth talking to a health worker.

When to get help

Talk to a health worker if changing your habits has not helped, or if you have had trouble sleeping for months. Also talk to one if poor sleep makes it hard to cope.

Ongoing sleep problems can be linked to stress, anxiety or low mood. A professional can help find the cause and discuss options, including talking therapy.

If you or someone else is in danger right now, use the crisis numbers on this page or call 999.

You can use Tymira Care Finder to find a counsellor, clinic or other support near you or online.

General information, not a diagnosis or medical advice. A professional can talk through what's right for you. Reviewed 2026-11-01.

Sources

• NHS Every Mind Matters: Sleep problems
• NHS: Insomnia
• WHO: Stress (questions and answers)
• WHO: Doing What Matters in Times of Stress (English PDF)

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