When it comes to improving your mental health, there isn’t one quick fix. No one likes being told by a parent or well-meaning friend that just “going on a walk” or “spending time with friends” is going to cure their depression. Not only can that feel unhelpful, it can also be really condescending.
But matters are complicated by the fact that many of those good behaviors are positive if incomplete treatments for mental health issues. This is especially true when it comes to good sleep practices. Professionals agree: Sleep is critical for your mental health.
That doesn’t mean “sleeping more” is an automatic solution for depression or other mental health issues, though. Read on to learn about the many mental benefits of getting more sleep and how to add a few more restful hours to your week.
Mental Health Benefits of Sleep
There’s scientific consensus that we need decent sleep to stay healthy, both mentally and physically. Long-term sleep deprivation increases your chances of strokes, heart disease, and more.
- Reduction in depression. One meta-analysis found that increasing sleep led to significant reductions in depression, and another study found that people with sufficient sleep were 10 times less likely to have depression than those who had insomnia.
- Dramatic decrease in anxiety, stress, and rumination. People with insomnia are 17 times more likely to have anxiety than those who get enough sleep.
- Better mood. When participants in one study got adequate sleep, their next-day mood improved. While daily mood isn’t the same as long-term mental health, it still affects your quality of life and can contribute to worse mental health outcomes in the long run.
- Exacerbation of existing mental illness symptoms. If you’re already struggling with your mental health, insufficient sleep may worsen your experience, while quality sleep may help you manage it.
How Much Sleep is Enough?
Ideal sleep is different for everyone, but for most adults the target range is 7-9 hours per night. It’s a bit more for teens (8-10 hours) and a bit less for older adults (7-8 hours).
If 7-9 hours of sleep feels unrealistic to you, that’s understandable. Many people go through phases of life where sleep goes on the backburner–whether you’re up with a child, working multiple jobs, or completing your education, it happens.
But think of it this way: When you don’t get enough sleep, it becomes all the more difficult to achieve everything you’re working towards during the day, both mentally and emotionally. Since sleep is critical to your mental health, you’re actually giving yourself the tools to better handle everything life throws at you by getting some more sleep. Come up with a plan to add a little extra sleep to your schedule. Even if it’s just adding an extra thirty minutes, it still makes a big difference.
Insomnia Versus Sleep Deprivation
There isn’t just one reason why people get insufficient sleep. While some people have insomnia and struggle to fall and stay asleep, others have sleep deprivation because their schedules don’t allow them adequate time to get to sleep in the first place.
While both insomnia and sleep deprivation have adverse mental health effects, their causes and treatment plans are different.
Insomnia Symptoms
If you’ve got insomnia, just reading this article might be stressing you out. People suffering from insomnia struggle to sleep even when they have the right environment. It’s often measured by the rule of 3’s: taking more than 30 minutes to fall asleep, waking more than 3 times per night, occurring more than 3 times per week.
Many people with insomnia experience their symptoms as worse because of their anxiety about their insomnia. They’re stressed about falling asleep, which makes it harder to fall asleep. Insomnia is also linked to depression and anxiety, though whether it’s a cause, symptom, or general correlation is unclear.
While there are certainly negative physical effects of insomnia, it’s still unclear to what extent it contributes to poor physical health.
Sleep Deprivation Symptoms
Unlike insomniacs, sleep-deprived people can sleep; their lives just don’t give them adequate time. If you’re suffering from sleep deprivation, you probably know it. You may be falling asleep during the day, noticing yourself zoning out, or finding it difficult to concentrate. You might fall asleep right when your head hits the pillow.
People suffering from sleep deprivation are experiencing the physical toll that inadequate sleep has on the body and the mind. Over time, sleep deprivation has serious health consequences, which is why working nights has been labelled a carcinogen.
Strategies for Increasing Sleep
Getting enough sleep is easier said than done. Still, there are ways to increase sleep and increase your health in the process.
- Move your bedtime up. Most people wake up when they have to. But staying up in the evening feels like giving yourself time to recharge. In reality, it might be keeping you from getting the sleep you need.
- Eliminate screens in the bedroom. Get an analogue alarm clock and keep tech out of the room.
- Don’t be afraid of a nap. When done right, naps can give you the recharge you need to get you through the day or set you up for that second shift.
- Lean on your support system. Whether it’s asking a friend or family member to babysit or asking your spouse to pick up some of the load around the house, ask for what you need.
When Going to Bed Early Just Won’t Cut It
Inadequate sleep can be a symptom of existing mental health issues, or it can exacerbate ones that are already there. Getting more sleep might not solve all your problems, though it will likely help.At Advantage Mental Health Center in Clearwater, FL, we can help you implement healthier habits while treating the symptoms of depression, anxiety, and other mental health issues that sleep, diet, and exercise alone can’t fix. Contact us to make your appointment and take the next step for your mental health.
Sources:
Scott, Alexander J., Thomas L. Webb, Marrissa Martyn-St James, Georgina Rowse, and Scott Weich. “Improving Sleep Quality Leads to Better Mental Health: A Meta-Analysis of Randomised Controlled Trials.” Sleep Medicine Reviews 60 (December 2021): 101556. https://doi.org/10.1016/j.smrv.2021.101556.
Goldstein-Piekarski, Andrea N., Leanne M. Williams, and Jamie M. Zeitzer. “Understanding the Bidirectional Relationship Between Sleep and Mental Health.” Stanford Medicine News, August 11, 2025. https://med.stanford.edu/news/insights/2025/08/sleep-mental-health-connection-what-science-says.html.
Whelehan, Derek F., Anmol Mohan, Pelin Cincin, Courtney Donahue, and Annelise Madison. “Relationship Between Sleep Quality and Mood: Ecological Momentary Assessment Study.” JMIR Mental Health 6, no. 3 (March 2019): e12613. https://doi.org/10.2196/12613.Zakarin, Elizabeth Blake. “How Sleep Deprivation Impacts Mental Health.” Columbia University Department of Psychiatry, March 16, 2022. https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health.