Mental Health Memo Contributor

Dominic Alvernaz – Psychologist

Why Sleep Matters for Mental Health
Sleep is one of the most important yet commonly overlooked components of mental well‑being. Much like muscles require rest to stay strong, the brain needs consistent, restorative sleep to function properly. Although researchers continue to study exactly how sleep benefits brain processes, it is clear that sufficient sleep, especially Rapid Eye Movement (REM) sleep, is essential. REM sleep is when most dreaming occurs, and the brain naturally prioritizes this stage when sleep-deprived, highlighting its importance.

 Effects of Too Little or Too Much Sleep
Too much sleep: Oversleeping can feel similar to lack of movement. People may experience sluggishness, low energy, irritability, and reduced motivation. It can be associated with depressive symptoms but can also occur for other reasons.

Too little sleep: Insufficient sleep is much more common and has broader impacts. Even mild sleep loss—such as consistently sleeping one hour less than needed—can accumulate into “sleep debt.” Effects may include:

• Low energy and cravings for stimulants (sugar, caffeine)
• Increased irritability, tearfulness, or feeling overwhelmed
• Difficulty focusing or shifting attention (e.g., doom scrolling when tired)
• Reduced ability to learn or recall information
• Decreased critical thinking and problem-solving

Severe or prolonged sleep deprivation can lead to unusual sensory experiences, psychotic-like symptoms, and in extreme cases, can be life-threatening.

Benefits of Proper Sleep
Adequate, consistent sleep works alongside diet and exercise to keep the brain operating at its best. When well-rested, we are better at regulating emotions, focusing attention, understanding and analyzing information, solving problems, learning, and remembering. Quality sleep strengthens our ability to make sound decisions, manage challenges, and fully enjoy daily life.

Tips for Improving Sleep

• Make sleep a priority. Modern life offers many distractions, but regular shortfalls—even small ones—accumulate into sleep debt over time. Recovering from this may take several days of extra rest.
• Know how much sleep you personally need. Requirements vary by age and individual factors. If you rely heavily on caffeine or consistently feel tired, consider adjusting your routine. If you already get recommended sleep but still feel fatigued, consult a medical professional to rule out issues like sleep apnea or hormonal concerns.
• Create a consistent bedtime routine. Repeating relaxing activities (e.g., warm shower, stretching, meditation, prayer) helps the brain associate the routine with preparing for sleep.
• Avoid screens before bed. Turn off phones, tablets, and TVs at least one hour before bedtime, as their light can stimulate the brain and delay sleep.

• Use your bed for sleep. Reserve your bed for nighttime activities (e.g. sleep) and avoid engaging in things like screen time in bed.  This helps your brain associate lying in bed specifically with sleeping, which, overtime, will help you sleep faster and deeper.

• If you can’t fall asleep, get up. After 15–30 minutes of wakefulness, leave the bed and do something quiet or mildly boring (e.g., folding laundry, reading) before trying again. Also ensure you get enough mental and physical activity during the day to feel ready for sleep at night.

Healthy sleep is foundational to both mental and physical well‑being. By understanding its importance and making intentional changes to our routines, we can improve our daily functioning, resilience, and quality of life.