Sleep & Sanity — Why Quality Rest Is the Foundation of Mental Wellness
It’s More Than Just Sleep — It’s Mental Health Insurance
We’ve all said it before: “I just need a good night’s sleep.” But for many, restful sleep feels like an elusive dream. Whether it’s racing thoughts, doom-scrolling on your phone, or unprocessed stress, poor sleep habits are becoming a modern epidemic. The problem is — sleep is not optional for mental wellness.
Sleep & Mental Health: What the Research Shows
Sleep isn’t just restorative; it’s protective. According to a global review published in The Lancet Psychiatry (2020):
People with insomnia are 4x more likely to develop depression
Even mild sleep disturbances increase the risk of anxiety disorders and emotional dysregulation
Poor sleep quality impairs the prefrontal cortex, the brain’s decision-making and self-regulation center
In fact, chronic sleep deprivation has similar effects on the brain as alcohol intoxication. That means the longer you go without sleep, the less emotional clarity and impulse control you have.
Technology, Screens, and Sleep Sabotage
Our phones are powerful tools, but they’re also major sleep disruptors. The blue light emitted from screens suppresses melatonin — the hormone responsible for helping you feel drowsy and stay asleep.
A study in Nature and Science of Sleep (2019) found that even one hour of screen time before bed delays sleep onset by up to 30 minutes.
Signs You’re Not Sleeping Well (Even If You Think You Are)
You wake up feeling unrested or irritable
You rely on caffeine just to function
You feel emotionally numb or hyperreactive
You experience memory lapses or forgetfulness
You can’t focus or complete tasks during the day
Sound familiar? You’re not alone.
5 Habits That Promote Better Sleep
Consistent Sleep & Wake Time: Even on weekends.
Wind Down Rituals: No screens 1 hour before bed. Try reading, deep breathing, or journaling.
Cool, Dark Environment: Ideal bedroom temperature is 65°F/18°C.
Cut Caffeine After 2PM: It can linger in your system for 6–8 hours.
Process Emotions Earlier in the Day: Don’t bring unresolved stress to bed.
Sleep as a Therapeutic Tool
In therapy, especially CBT and DBT, improving sleep is often the first line of treatment for anxiety, depression, and emotional burnout. It's not just about more hours in bed — it's about restorative rest that helps you show up fully in your life.
If sleep feels impossible — or if you're tired but your mind won't shut off — it's often a sign of something deeper needing care.
You're not lazy. You're not broken. You're likely just overwhelmed, and sleep is your brain’s cry for support.
Let’s explore ways to regulate your nervous system and find healing routines that work for your life and body.
Ibrahim Al-Sadi, Registered Nurse Psychotherapist (RN, CPMHN-C)
Mental Health Nurse | CBT, DBT & Trauma-Informed Therapy
Founder of HP Therapy — Supporting Adolescents, Adults, Couples & Families Online Across Canada