How sleep affects mental health (and vice versa): What the science says By Rachel Tompa

Extensive research has drawn links between mental health and sleep. People with insomnia, for example, are 10 times more likely to have depression and 17 times more likely to have anxiety than the general population. Sleep apnea raises the risks of these conditions about threefold. In short-term studies, sleep deprivation has been shown to reduce the ability to control our emotions. Conversely, psychiatric disorders like depression and anxiety can cause sleep problems.

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By Rachel Tompa

Improving the sleep-mental health relationship

For people who want to take steps to improve their mental health through better sleep, Stanford Medicine researchers offer tips for achieving or maintaining good sleep hygiene:

• Avoid caffeine and other stimulants after early afternoon.

• Avoid alcohol before bedtime — it can reduce the quality of sleep and cause more frequent sleep interruptions.

• Keep the bedroom a comfortable and soothing environment.

• Try to go to bed and wake up at the same time every day, even on weekends. Maintaining a consistent sleep schedule is healthier than trying to weekend-warrior your sleep.

• Avoid screen time before bed. Apps are designed to keep you awake and can displace sleep.

• If you can’t sleep, don’t panic. You can't force sleep when it is not happening. It is better to let go of the struggle and pick up a book and read until you are sleepy.

If sleep issues are lasting weeks or months, it could be time to see a sleep specialist. The problem could be a chronic condition such as sleep apnea, circadian rhythm disorder, narcolepsy or chronic insomnia.