Tired Minds, Heavy Hearts: The Importance of Sleep for Mental Health

Most of us know the feeling of lying awake, staring at the ceiling, while our minds replay the day. A restless night every now and again is one thing—but for many people in the UK, poor sleep has become a regular (worrying) pattern.

Recent findings from the Mental Health Foundation show that the average adult enjoys good quality sleep on only three nights a week, and one in seven people say they never sleep well enough to function properly [1]. That’s a huge number of tired, stressed minds trying to get through the day on 'empty'.

So what exactly happens when we don’t get the rest we need—and how can we start to change it?

The importance of sleep for mental health

Sleep is not just “switching off.” It’s a deeply active process where the brain and body repair, reset, and regulate our systems. During deep sleep, your brain processes emotions, consolidates memories, and clears away excess stress hormones like cortisol [2].

When sleep is disrupted or shortened, these processes can’t work as effectively. Studies from Harvard Medical School [3] and the NHS [4] show that lack of sleep affects the brain’s emotional centres—particularly the amygdala, which controls our stress and fear responses. The result? We become more reactive, more anxious, and less able to think clearly when challenges arise.

It’s why, after a poor night’s sleep, small frustrations (like the drive to work) can suddenly feel overwhelming [2].

The cycle of stress and sleeplessness

One of the most frustrating things about poor sleep is that it often feeds on itself. The more we worry about not sleeping, the harder it becomes to rest.

The Mental Health Foundation found that around a third of UK adults say stress or worry interferes with their sleep [1]—and that lack of rest then fuels more stress, creating a vicious cycle. From a therapeutic perspective, this is a common pattern: anxiety and poor sleep reinforce each other.

Breaking that cycle often means finding ways to calm the body, as well as the mind.

Simple, realistic steps toward better rest

You don’t need a perfect bedtime routine or eight hours of solid sleep every night to make progress. Sometimes, it’s about creating small moments of rest that signal to your brain that it’s safe to unwind. Why not try:

• Keeping a gentle rhythm – Go to bed and wake up at roughly the same time, even on weekends.

  
  

• Switching off screens early – Blue light from phones and other screens delays melatonin release, making it harder to drift off.

  
  

• Creating comfort cues – Dim the lights, use calming scents, or play soft music to tell your body it’s time to rest.

  
  

• Externalising worries or to-do lists – Writing things down before bed helps stop thoughts from looping.

  
  

• Being kind to yourself – Rest isn’t just about sleep. Even quiet time or mindfulness can help your body recharge.

  
  

These aren’t quick fixes, but small consistent changes add up. Over time, better rest supports clearer thinking, steadier moods, and greater emotional resilience.

If sleep is a struggle

If you’ve tried improving your sleep habits but still find yourself wide awake, you’re not alone. Sleep difficulties are common, and understanding the importance of sleep fro mental health can help you see why addressing them matters.

Sometimes sleep issues are linked to deeper emotional or psychological patterns—like chronic stress, anxiety, or unresolved worries—that talking therapy can help address.

At the same time, if poor sleep becomes prolonged or starts to affect your day-to-day functioning, it’s a good idea to contact your GP. They can help identify any underlying medical causes, such as sleep apnea, restless leg syndrome, or other conditions, and may suggest strategies like sleep studies, medication, or practical sleep hygiene guidance alongside lifestyle adjustments.

A final thought

Sleep is one of the most natural forms of self-care we have, yet it’s often the first thing we sacrifice. As the research reminds us, we can’t separate mental health from sleep health. Prioritising rest isn’t lazy—it’s essential.

Taking steps, however small, to improve your sleep is also an act of compassion toward yourself. And if you need support untangling the stress or worry that keeps you up at night, you don’t have to do that work alone.

Resources:

1. Mental Health Foundation (2024). Restless Britain: New survey reveals the state of UK sleep.

2. Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams.

3. Harvard Medical School (2023). Sleep and mental health.

4. NHS (2023). Why lack of sleep is bad for your health.

Photo by George Milton.