When you aren’t sleeping well, you probably notice how tired you feel and how tough it can be to stay focused. You might feel stressed, too, but you might not realize that sleep plays a major role in managing stress.
Poor sleeping habits make it harder for your brain and body to handle pressure, stay calm and recover from emotional strain. Over time, sleep difficulties can affect your mental health, making even small problems feel overwhelming.
Improving sleep can help you feel more balanced, resilient and emotionally stable and less stressed.
How does lack of sleep increase the risk of stress and anxiety?
"A lack of sleep can cause the body to react as if it’s in distress," said Carmen Lombardo, NP, a sleep medicine specialist with Banner Health.
When you don’t get enough sleep, your body stays in high alert mode and produces more cortisol. Cortisol is a stress hormone that makes your heart beat faster and your muscles tense up. Sleeping less than six hours a night may be linked with increased stress levels.
Chronic sleep deprivation can make it harder for your brain to manage stress. It can lead to irritability, trouble concentrating and a strong emotional response to everyday challenges. Over time, disrupted sleep patterns may increase your risk of anxiety disorders and other health problems.
How do poor sleeping habits affect mental health?
Sleep and mental health are closely connected. When you don’t get enough rest, your brain doesn’t have time to recover and reset. Without the rest it needs, it’s harder for your brain to process emotions, think clearly and stay positive.
"Losing too much sleep can activate a region of the brain that controls emotional processing and worry," Lombardo said. Sleep deprivation can make stress feel harder to manage.
If you have an anxiety disorder, sleep problems may make your symptoms worse. But poor sleep affects everyone, with or without a diagnosis. It can lead to stress, mood changes and trouble handling daily tasks.
Poor sleeping patterns can also make your immune system weaker and make it harder to recover if you get sick. "While you sleep, your body takes stock of itself and produces substances that fight infection and defend against illness," Lombardo said. Being sick and recovering more slowly can add to your stress levels.
How many hours of sleep a night do you need to reduce stress?
Most adults need seven to nine hours of sleep a night. That’s the amount of time your body needs to go through sleep cycles that regulate hormones, repair muscles and support brain function.
Treatment can help if you’re not sleeping well. “Cognitive behavioral therapy for insomnia is a recommended first-line treatment by the American Academy of Sleep Medicine,” Lombardo said.
How can you improve sleep quality and lower stress?
Improving sleep doesn’t have to be hard. Small changes to your sleep environment and routine like these can help:
- Stick to a regular bedtime: Keeping a consistent sleep schedule, even on weekends, helps protect your sleep health. Trying to catch up later doesn’t have the same benefits. “Use natural light and brightness when you’re awake so that your biological clock can reset,” Lombardo said.
- Set up your bedroom for sleep: Keep the room cool, quiet and dark. Use blackout shades or a sound machine if you need to. “Be sure your bed and pillow are comfortable,” Lombardo said. “Room temperatures around 65 to 67 degrees are optimal for most people. Humidity ranges around 30 to 50% help with sleep as well,” she said.
- Only use your bedroom for sleeping and sex: “Avoid bringing in activities and items that can disturb your relaxation, like a work desk, computers, televisions or cell phones,” Lombardo said. “Do your journaling and to-do lists before going into the bedroom. Leave it outside the room.”
- Go to bed when you’re sleepy or ready for sleep: Create a drive for sleep throughout the day by avoiding late or long naps and sleeping in and staying active when you’re awake.
- Limit screen time: Turn off screens an hour before bed.
- Avoid triggers that can make it harder to sleep: If you can’t sleep, get out of bed. Keep pets out of your bed. Stay off your phone, social media and video games in bed. Don’t read or watch stressful media or information. “Avoid activities that increase stress or anxiety,” Lombardo said.
- Support good sleep with healthy habits: Avoid alcohol for two to three hours before bedtime, and caffeine in the afternoons and evenings. Limit sugary drinks and foods and fatty foods in the afternoons and evenings. Don’t eat in the two to three hours before bedtime. It’s best not to smoke or vape at all, but if you do, avoid it in the two to three hours before bedtime as well as if you wake up in the night, since nicotine is a stimulant.
- Wind down with a relaxing routine: “As much as a lack of sleep can add to stress, stress can also affect sleep,” Lombardo said. “Deep breathing exercises, massage, guided imagery, light exercise, meditation, aromatherapy and soothing music can be helpful.”
- Don’t make sleep a job: “Be realistic about sleep and stop counting the hours or looking at the clock. Quality of sleep is key,” Lombardo said. It’s just as important as the amount of sleep.
- Keep a sleep diary: Noting your habits and stress levels can help you see what’s impacting your sleep so you can discuss it with your provider.
- Ask for information and advice: Medications and other health conditions might be affecting your sleep. Ask your primary care provider about possible side effects and ways to manage your health to support sleep.
When to talk to a health care provider about sleep problems or anxiety disorders
Sometimes, even with good habits, sleep problems continue. You should talk to a health care provider if:
- You have trouble falling or staying asleep several nights a week.
- You feel tired even after a full night’s sleep.
- Your stress or anxiety is affecting your daily life.
- You think you may have a chronic sleep condition or an anxiety disorder.
Your provider or a sleep medicine specialist can help spot the cause and suggest ways to improve sleep health or treat underlying health problems.
The bottom line on sleep and mental health
Good sleep isn’t just about feeling rested; It’s important for your mental and emotional health, too. When you sleep well, you handle stress more easily. When you don’t, even small challenges can feel overwhelming.
If you’ve been feeling stressed, take a closer look at your sleep patterns and see if you can take steps to improve your sleep. If your sleep isn’t getting better, talk to your health care provider or an expert at Banner Health for help improving your sleep and managing stress.
