Sleep and mental wellbeing are closely connected. Good quality sleep can help improve concentration, memory, mood and emotional resilience. Poor sleep can make it harder to cope with everyday challenges and may contribute to feelings of stress, anxiety and low mood. Likewise, worries and mental health difficulties can affect sleep, creating a cycle that can be difficult to break.
Why sleep matters for mental health
Sleep plays an important role in both physical and mental health. Good sleep can help regulate emotions, improve concentration and support wellbeing. Longer periods of poor sleep can affect mood, energy levels, relationships and day-to-day functioning. Improving sleep habits is often one of the simplest and most effective ways to support mental wellbeing.
Tips for improving sleep
Sleep is not always straightforward, and what works for one person may not work for another. However, there are some simple habits that can help improve sleep and support overall wellbeing.
Establish a consistent routine
Going to bed and waking up at similar times each day helps regulate your body’s internal clock. Creating a consistent wind-down routine before bed can help signal to your brain that it is time to rest.
Create a sleep-friendly environment
A comfortable sleep environment can make a significant difference. Try to minimise noise and distractions, reduce bright light, and keep your sleeping space at a comfortable temperature. Many people find it easier to sleep in a room that is cool, dark and quiet.
Hot weather and sleep
Warm temperatures can make it harder to fall asleep and stay asleep. During hot weather, keep bedrooms as cool as possible by closing curtains, blinds and windows during the hottest parts of the day, then opening windows in the evening when the outside temperature drops. Lightweight bedding, breathable sleepwear and a fan (used safely) may also help. Staying hydrated throughout the day is important, as dehydration can affect sleep quality.
Manage stress before bed
Stress, anxiety and racing thoughts can become more noticeable at night. Building calming activities into your evening routine, such as reading, stretching, breathing exercises, mindfulness or listening to relaxing music, can help prepare your mind and body for sleep.
Consider food and drink choices
What we eat and drink can influence sleep. Caffeine, nicotine, alcohol and large meals later in the evening can all make it harder to fall asleep or stay asleep. Finding a balance that works for you can help support better rest.
Address worries earlier in the evening
If concerns are keeping you awake, try setting aside time earlier in the evening to reflect, journal or make a plan for the next day. Writing things down can help clear your mind and reduce the likelihood of worries affecting your sleep later on.
Reduce screen time before bed
Using phones, tablets, laptops or televisions close to bedtime can make it more difficult to switch off. Where possible, aim to reduce screen use for at least an hour before bed and replace it with more relaxing activities.
More sleep advice and support
If sleep problems are affecting your daily life, the following trusted resources may help:
NHS Every Mind Matters: Practical advice on sleep, sleep hygiene and improving sleep habits.
NHS insomnia support: Information about insomnia, common causes, self-help techniques and when to seek professional support.
Mind’s information on sleep and mental health
The Sleep Charity: Sleep information, advice and support for adults, young people and families.
If sleep problems persist for several weeks, are significantly affecting your wellbeing, or you think they may be linked to a physical or mental health condition, speak to your GP or another healthcare professional.