How Sleep Supports Mental Health.
We often underestimate the importance of sleep. We treat it as a luxury rather than a necessity. The reality is, we cannot function optimally without enough rest. Our bodies and minds are biologically wired to need periods of activity followed by restorative rest. Sleep gives us a break from our day and helps us regulate mood, process what we have experienced throughout the day and prepares us to cope with the next day. We are constantly learning, adapting and responding to demands. When we do not have enough sleep our ability to think clearly, regulate emotions and retain information is compromised.
A common concern I hear from clients is: “I feel low, unmotivated and just not like myself.” Often, when we explore sleep habits, we uncover a consistent pattern of poor-quality or insufficient rest. Sleep deprivation can mimic symptoms of depression and anxiety. Many people experience significant improvements in mood and energy levels once they start getting better quality sleep.
When we are well-rested, we are far better equipped to handle life’s ups and downs. Conflict with our partner, a mistake at work or an unexpected challenge does not have to feel overwhelming. Our ability to emotionally self-regulate improves with enough sleep and we are better able to put things in perspective.
So, How Much Sleep Do Adults Really Need?
Sleep needs vary based on individual lifestyle, health status and stress levels. However, general recommendations from the CDC suggest the following for adults:
- Ages 18–60: 7+ hours per night
- Ages 61–64: 7–9 hours
- Ages 65+: 7–8 hours
Try experimenting to find what works for you. Some people thrive on 7 hours of sleep, others need closer to 9. I find that I need slightly more sleep in winter compared to summer. Too little sleep is not helpful, but sleeping too much can also be a sign of underlying physical or mental health concerns and should be explored further.
Making Sleep a Priority
I hear you wondering: “How can I possibly find that much time to sleep?”. Yes, it can be challenging with the daily demands of life; however, it is important to shift your mindset around sleep. Sleep is not a waste of time, it allows you to be the best version of yourself. Prioritising sleep can improve your emotional health, relationships, focus, productivity and overall well-being.
References
Centers for Disease Control and Prevention. (2024, May 15). About sleep. U.S. Department of Health & Human Services. https://www.cdc.gov/sleep/about/index.html
Stevenson, S. (2016). Sleep smarter: 21 essential strategies to sleep your way to a better body, better health, and bigger success. Rodale Books.