What is the Link Between Sleep and Mood?

Most people know that sleep can affect their mood. After all, people of all ages often experience mood issues and other emotional difficulties when they haven’t had sufficient sleep. Perhaps unsurprisingly, sleep is closely connected to our mental and emotional health.¹ If you think about how you feel after a bad night’s sleep or not enough sleep, you will likely notice increased irritability, stress, fatigue and sadness, and you may also struggle to focus or motivate yourself. Sleep deprivation can also impair your judgement and affect your physical coordination.²

Sleep and Mood

Sleep also has demonstrated links to mental health disorders such as anxiety, depression, bipolar disorder, and other mental health conditions.¹ In fact, when it comes to sleeplessness and mood disorders, the two are closely linked – sleep deficiency can affect your mood and your mood can affect how much and how well you sleep.² Additionally, the long-term cost of sleep loss can increase the risk of chronic health issues, such as heart disease and diabetes.²

While getting enough good sleep and the right type of sleep is crucial for our overall health and well-being, some people might not know the ways in which you can improve your sleep habits. If you’re one of the countless people who have trouble getting the recommended seven to nine hours of sleep each night, follow these simple tips for better sleep hygiene, which refers to healthy habits, behaviours and environmental factors that can be adjusted to improve your sleep.³

Simple tips for better sleep hygiene

If you suffer from sleep disturbances or you generally have poor-quality sleep, follow these simple solutions for improving your sleep hygiene:

1. Diet and lifestyle: Caffeine, nicotine and alcohol can have a negative effect on your quality of sleep, and so can some medications and sugary foods. Eating too much before bedtime can also cause sleep issues – finish eating at least two hours before you aim to go to sleep.²
2. Altering bad behaviours: Irregular sleep patterns make quality rest more difficult. Get into a sleep-and-wake routine and stick to it!
3. Getting enough exercise: Regular exercise (about 30 minutes a day) helps people fall asleep more easily and improves their quality of sleep, leading to less frequent night-time waking and more refreshed mornings. Evening exercise is also fine as long as it is not too vigorous as your body needs time to wind down before sleep.³
4. Relaxation and meditation: For many of us, sleep issues are tied to stress – we are busy, worried and energised from the daily grind or a specific situation. An active mind creates arousal in the body, making quality sleep feel impossible. Some productive ways to calm the body and mind for a good night’s sleep include meditation, deep breathing and progressive muscle relaxation. Other strategies like yoga, guided imagery, or mindfully listening to soothing music can also evoke the relaxation response.
5. Avoid using screens before bed: Keep TVs out of the bedroom, and turn off your computer, tablet and cell phone at least an hour before bed. Blue light emitted from screens has been shown to reduce or delay the natural production of melatonin (the sleep hormone and key to the body’s sleep–wake cycle) and reduces feelings of sleepiness.⁴

But, what if I still can’t sleep?

If the tips above don’t assist you with your sleep issues, you can speak with your general practitioner (GP), or a Teladoc Health Expert. They will help you to understand whether a common condition might be affecting your sleep, such as²:

• Obstructive sleep apnoea (OSA)
• Restless leg syndrome (RLS)
• Insomnia
• Snoring
• Jet lag
• Shift work
• Sleepwalking, nightmares or night terrors

Whether or not you think you could have a mood or sleeping disorder, remember that to stay happy and healthy, adults need enough sleep and the right type of sleep. In the long term, sleep deficiency can affect our moods and our physical well-being. If you have been struggling with sleep and your physical or mental well-being, there are different strategies and treatments to try for improved rest.

References

1. www.sleepfoundation.org/mental-health

2. www.betterhealth.vic.gov.au/health/healthyliving/

3. www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-hygiene

4. www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep