When’s the last time you got a good night’s sleep?
There are lots of reasons people don’t get enough sleep:
- Work needs to get done
- Stress about the next day
- Scrolling on social media
- Feeling like sleep is “wasted time”
- Not enough time in the day to get things done
For some people, being tired becomes normal.
Why Sleep Matters for Mental and Physical Health
According to Columbia Psychiatry, lack of sleep affects more than just your energy. Not only can lack of sleep increase risk for mental health disorders, but it can also worsen already existing mental health problems like anxiety and depression.
Lots of people notice these reactions without knowing that lack of sleep may be part of the problem. But when you’re sleep deprived, stress starts to feel harder to manage, and it can become more difficult to focus or to stay patient.
The relationship between sleep and mental health is a two-way street. Anxiety and Stress can make it harder to fall asleep, while less sleep can make anxiety and stress worse. Over time, this cycle can become very draining.
It’s also important to note that getting little sleep can lead to eating more and a higher risk of weight gain. Diets consisting of little fiber, more saturated fats, and more sugar have been associated with getting less sleep, so it’s important to have a balanced diet and to limit caffeine intake in the afternoon and evening to get better sleep.
Steps You Can Take for Better Rest
The American Academy of Sleep Medicine recommends 7 hours of sleep each night for adults, yet many get less. Even though getting good sleep isn’t always simple, there are some easy steps to take that may help.
- Go to bed at a consistent time every night
- Wake up at a consistent time every morning
- Limit screen time before bed
- Get 10–15 minutes of natural light exposure in the morning
- Only use your bed for sleep
- Give yourself time to decompress
- Don’t eat big meals within three hours of bedtime
If You Need More Help
If sleep issues start to become more consistent or long-term, professional help can be a helpful tool, which could look like Cognitive Behavioral Therapy for Insomnia. CBT-I focuses on improving sleep by working on better sleep habits.
CBT-I can help:
- Create healthier routines
- Manage sleep-related anxiety
- Create habits that make falling and staying asleep easier
With CBT-I, your therapist can provide sleep recommendations personalized to you, based on sleep patterns and lifestyle. Sleep medication can also be beneficial for short-term relief, but CBT-I is the gold standard for chronic insomnia.
At Coping Resource Center, our therapists use evidence-based approaches like CBT-I alongside individual therapy and supportive care tailored to each client’s needs, helping clients build healthier sleep patterns and improve overall well-being.
We also offer the Well-Rested Program for individuals struggling with chronic insomnia, inconsistent sleep, or anxiety around bedtime. This focused program combines evidence-based CBT-I techniques with personalized guidance and support to help clients break frustrating sleep cycles and build sustainable habits that support long-term rest and overall mental wellness.
You Should Know:
Sleep isn’t wasted time. It is one of the most important ways that your mind and body can recover from stress. Getting enough rest can help you clear your head, help you feel more emotionally balanced, and prepare you to handle everyday challenges.
Sometimes, taking care of your mental health can start with something as simple as getting a good night’s sleep.
