Mental Wellbeing and Sleep: Evidence-Based Habits That Help

Why sleep and mental health go together

Mental health problems are common. The charity Mind reports that around 1 in 4 people in England will experience a mental health problem each year. Sleep problems are both a symptom of conditions such as anxiety and depression and a factor that can make them worse.

The NHS says most adults need between 7 and 9 hours of sleep a night. Regularly getting less is linked to poorer concentration, low mood, and a higher risk of conditions such as obesity, type 2 diabetes and heart disease.

The 5 steps to mental wellbeing

The NHS recommends five evidence-based steps that can improve how you feel:

• Connect with other people: make time for family and friends, even with a short call or message.
• Be physically active: regular activity, even a daily walk, can lift mood and reduce stress.
• Learn new skills: cooking, a course or a hobby can build confidence and a sense of purpose.
• Give to others: small acts of kindness or volunteering can improve wellbeing.
• Pay attention to the present moment: mindfulness can help you notice your thoughts and feelings and manage them better.

Better sleep habits

• Keep a regular schedule: go to bed and get up at the same time each day, including weekends.
• Wind down: spend the last hour before bed relaxing, for example with reading, a bath or breathing exercises.
• Make your bedroom work for sleep: dark, quiet and cool, and keep screens out where possible.
• Watch caffeine and alcohol: avoid caffeine in the afternoon and evening. Alcohol may help you fall asleep but disrupts sleep later in the night.
• Get daylight: morning light helps set your body clock.
• Do not lie awake for long: if you cannot sleep after about 20 minutes, get up, do something calm in dim light and return when you feel sleepy.

When it is insomnia

Insomnia means regularly having trouble falling or staying asleep, and feeling tired or unable to function in the day. If this goes on for three months or more, see your GP. Cognitive behavioural therapy for insomnia (CBT-I) is the recommended first treatment and is available through the NHS, including as a digital programme in some areas. Sleeping tablets are usually only considered for short periods because of side effects and the risk of dependence.

Your pharmacist can advise on short-term remedies and check whether any of your medicines might be affecting your sleep.

Getting support

• NHS Talking Therapies: free, confidential help for anxiety and depression in England. You can refer yourself online.
• Your GP: for an assessment and to discuss treatment options, including medicines.
• NHS 111: in England, choose the mental health option for urgent support, 24 hours a day.
• Samaritans: call 116 123, free, at any time.

If you feel you might act on thoughts of harming yourself or you are in immediate danger, call 999 or go to A&E.