Sleep and mental health affect each other. Worry, stress and anxiety can make it harder to sleep, and poor sleep can leave you irritable, anxious and less able to focus (NHS Every Mind Matters: sleep; NHLBI: sleep deprivation and deficiency). Improving one often helps the other.
How poor sleep affects your mind
Not getting enough good-quality sleep can make you feel irritable or anxious, and make it harder to learn, focus and react. Over time, sleep deficiency is linked to depression, as well as physical problems such as heart disease and diabetes (NHLBI: sleep deprivation and deficiency).
Not getting enough good-quality sleep can make you feel irritable or anxious, and make it harder to learn, focus and react. Over time, sleep deficiency is linked to depression, as well as physical problems such as heart disease and diabetes (NHLBI: sleep deprivation and deficiency).
How mental health affects sleep
Stress, anxiety and depression are among the most common causes of insomnia (NHS: insomnia). Disturbed sleep is also a symptom of depression, and trouble sleeping is common with anxiety (NHS: symptoms of depression; NHS Every Mind Matters: anxiety).
Stress, anxiety and depression are among the most common causes of insomnia (NHS: insomnia). Disturbed sleep is also a symptom of depression, and trouble sleeping is common with anxiety (NHS: symptoms of depression; NHS Every Mind Matters: anxiety).
Tips to calm your mind at night
The NHS suggests (NHS Every Mind Matters: sleep):
- Manage worries before bed. Talk to someone you trust, or write your worries down. If you often lie awake thinking about tomorrow, make a to-do list before bed.
- Relax before bed. Avoid screens for an hour before bed, and try calming activities such as reading or breathing exercises.
- Don't force sleep. If you're still awake after about 20 minutes, get up, do something relaxing, and go back to bed when you feel sleepy.
- Keep a regular routine. Going to bed and getting up at similar times helps your body learn when to sleep.
- Get active. Regular activity helps you sleep better. If evening exercise keeps you awake, try being active earlier in the day.
Mindfulness may help too. A 2019 analysis found mindfulness meditation improved sleep quality more than education-based treatments (NCCIH: meditation and mindfulness).
For more practical ideas, see our 10 sleep hygiene tips.
The NHS suggests (NHS Every Mind Matters: sleep):
- Manage worries before bed. Talk to someone you trust, or write your worries down. If you often lie awake thinking about tomorrow, make a to-do list before bed.
- Relax before bed. Avoid screens for an hour before bed, and try calming activities such as reading or breathing exercises.
- Don't force sleep. If you're still awake after about 20 minutes, get up, do something relaxing, and go back to bed when you feel sleepy.
- Keep a regular routine. Going to bed and getting up at similar times helps your body learn when to sleep.
- Get active. Regular activity helps you sleep better. If evening exercise keeps you awake, try being active earlier in the day.
Mindfulness may help too. A 2019 analysis found mindfulness meditation improved sleep quality more than education-based treatments (NCCIH: meditation and mindfulness).
For more practical ideas, see our 10 sleep hygiene tips.
When to get help
See a GP or doctor if (NHS: insomnia; NHS: symptoms of depression):
- changing your sleep habits hasn't helped, or you've had trouble sleeping for months
- poor sleep is making it hard to cope with daily life
- you've had symptoms of depression for most of the day, every day, for more than 2 weeks
A GP may offer cognitive behavioural therapy (CBT) to help with sleep problems. Sleeping pills are rarely prescribed, and only for a short time (NHS: insomnia).
If you're having thoughts of harming yourself or ending your life, or you feel unable to keep yourself safe, contact emergency services or a local crisis line straight away.
See a GP or doctor if (NHS: insomnia; NHS: symptoms of depression):
- changing your sleep habits hasn't helped, or you've had trouble sleeping for months
- poor sleep is making it hard to cope with daily life
- you've had symptoms of depression for most of the day, every day, for more than 2 weeks
A GP may offer cognitive behavioural therapy (CBT) to help with sleep problems. Sleeping pills are rarely prescribed, and only for a short time (NHS: insomnia).
If you're having thoughts of harming yourself or ending your life, or you feel unable to keep yourself safe, contact emergency services or a local crisis line straight away.
The bottom line
Sleep and mental health are closely linked, so working on one can help the other. Calming routines, dealing with worries before bed and a regular sleep schedule are good first steps. If sleep problems or low mood last, talk to a doctor.
Not medically reviewed. This article is general information, not personal medical advice.
Sleep and mental health are closely linked, so working on one can help the other. Calming routines, dealing with worries before bed and a regular sleep schedule are good first steps. If sleep problems or low mood last, talk to a doctor.
Not medically reviewed. This article is general information, not personal medical advice.
Sources
- How to fall asleep faster and sleep better, NHS Every Mind Matters, updated 15 September 2026
- What Are Sleep Deprivation and Deficiency?, National Heart, Lung, and Blood Institute, last updated 24 March 2022
- Insomnia, NHS, last reviewed 19 March 2024
- Symptoms of depression in adults, NHS, last reviewed 5 July 2023
- Anxiety, NHS Every Mind Matters, updated 29 September 2026
- Meditation and Mindfulness: Effectiveness and Safety, National Center for Complementary and Integrative Health, last updated June 2022
- How to fall asleep faster and sleep better, NHS Every Mind Matters, updated 15 September 2026
- What Are Sleep Deprivation and Deficiency?, National Heart, Lung, and Blood Institute, last updated 24 March 2022
- Insomnia, NHS, last reviewed 19 March 2024
- Symptoms of depression in adults, NHS, last reviewed 5 July 2023
- Anxiety, NHS Every Mind Matters, updated 29 September 2026
- Meditation and Mindfulness: Effectiveness and Safety, National Center for Complementary and Integrative Health, last updated June 2022
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