We’ve all experienced those days when a poor night’s sleep leaves us feeling irritable. Sleep isn’t just about physical rest—it’s also fundamental to your emotional wellbeing and mental health. The quality of your sleep can influence how you cope with daily challenges.
If you are struggling with your sleep and noticing its impact on your mood and mental health, you’re not alone. Understanding this connection is the first step toward improving both your sleep and emotional wellbeing.
How poor sleep can impact your mental health
The way you feel when you are awake is partly dependent on your quality of sleep, which is one of the reasons why sleep is important for maintaining your mental health.
Here are some of the impacts of poor sleep on your mental health:
Reduced ability to cope with stress
After a night of tossing and turning, you might find yourself getting frustrated over small issues or feeling overwhelmed by tasks that would usually feel manageable.
Poor sleep can increase negative emotional responses to stressors and decrease positive emotions, making it harder to cope with even minor stressors. Sleep deprivation can lead to trouble controlling emotions and behaviour, making you less equipped to handle change and uncertainty.
Difficulty concentrating
Lack of quality sleep can result in difficulty concentrating, memory problems, brain fog, and an impaired ability to perceive the world accurately. You might find yourself reading the same paragraph multiple times, forgetting important details, or making uncharacteristic mistakes at work. People who are sleep-deprived can be less productive at work, take longer to complete tasks, and have slower reaction times.
Impact on mental health issues
Sleep and mental health are connected. It can be quite common for people experiencing mental health issues such as depression or anxiety to have sleep problems, but recent research suggests the reverse is also true: poor sleep can contribute to the onset, recurrence, and maintenance of mental health difficulties.[1] Studies also suggest that sleep disruption can increase sensitivity to stress, emotional distress, and reduce quality of life.[2]
Poor sleep over a sustained period can lead to irritability, anger, rumination, sadness, loneliness, and isolation.
What helps to improve sleep quality?
The encouraging news is that improving your sleep quality can have a positive impact on your mental health. A good night’s sleep gets you ready for the day ahead – your brain forms new pathways for learning and remembering information, improves your problem-solving skills, and enhances your ability to pay attention, make decisions, and be creative.[3]
Here are some strategies to help you sleep better:
Create daily sleep routines
Consistency is key – try to wake up around the same time each day, even on weekends, to help regulate your natural sleep-wake cycle. Set a bedtime that allows for at least seven hours of sleep.
Create a relaxing bedtime routine that helps you transition from your day. This might include gentle stretching, reading, or listening to relaxing music. Think of it as a signal to your brain that it’s time to wind down.
Create an environment that promotes sleep
Your bedroom environment can play a critical role in sleep quality. Keep your room at a comfortable, cool temperature. Make your space as dark and quiet as possible; use an eye mask and earplugs if necessary.
If possible, try to keep your bedroom primarily for sleep and relaxation, limiting activities like work in that space. This can help your brain associate your bedroom with rest.
Adopt lifestyle habits that support sleep
What you consume and when can impact your sleep quality. Zero alcohol is ideal for sleep, but if you drink, Healthdirect recommends avoiding alcohol for at least four hours before bed. Alcohol might make you sleepy, but it can also disrupt your sleep cycles.[4] Caffeine, especially in the afternoon and evening, can also interfere with your ability to fall asleep.
Regular physical activity can promote better sleep. Even 30 minutes a day can help to improve the quality of your sleep. But avoid strenuous exercise close to bedtime as it can affect sleep duration and quality.[5]
Use relaxation strategies
When a racing mind keeps you awake, strategies like breathing exercises, grounding techniques, or progressive muscle relaxation can help calm your thoughts.
If you wake up in the middle of the night, try to stay in bed and avoid looking at your phone or clock. Use the toilet or have some water if needed, then try a relaxation strategy. Lying still provides rest for your body, even if you’re not fully asleep.
Apps such as Smiling Mind offer tools specifically designed to help you get a better night’s sleep through guided exercises.
Prioritise your overall mental health
Make time for self-care activities that reduce stress and support your mental health, such as connecting with friends, engaging in hobbies, or practising mindfulness. When you manage stress during the day, you’re more likely to sleep well at night.
Seek professional help when needed
If you have made changes but continue to experience sleep issues, talk to your doctor. Your doctor can help rule out any underlying medical issues that might be affecting your sleep. They can also recommend tools and programs and provide a referral to a specialist if required.
If you are looking for a self-paced program, you might want to consider:
- This Way Up’s Insomnia Program: An online program for people experiencing sleep problems.
- Black Dog Institute’s myCompass: An online program that teaches strategies for recognising and managing symptoms associated with depression, anxiety, and stress.
If you are struggling and need to reach out to a mental health professional, our CAREinMIND counsellors are here 24/7. Call 1300 096 269 or click the chat button on the right. The service is free for people in north, western and central Melbourne.
The CAREinMIND blog is delivered by Lifeline. The views in each post do not necessarily reflect those of North Western Melbourne Primary Health Network.
References
[1] Scott, A. J., Webb, T. L., Martyn-St James, M., Rowse, G., & Weich, S. (2021). Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep medicine reviews, 60, 101556. https://doi.org/10.1016/j.smrv.2021.101556
[2] Medic, G., Wille, M., & Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. Nature and science of sleep, 9, 151–161. https://doi.org/10.2147/NSS.S134864
[3] NHLBI How sleep affects your health https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects
[4] Healthdirect Sleep resource https://www.healthdirect.gov.au/sleep
[5] Leota, J., Presby, D.M., Le, F. et al. Dose-response relationship between evening exercise and sleep. Nat Commun 16, 3297 (2025). https://doi.org/10.1038/s41467-025-58271-x