Sleep Optimization for Mental Health: Strategies to Improve Mood and Recovery

Mental Health Conditions Commonly Linked to Poor Sleep

To help you better understand how mental health and poor sleep are linked, we explore the conditions most commonly associated with it below. This can inform you on the sleep optimization mental health strategies that may work best for you. 

Anxiety and Sleep

Anxiety and sleep problems are commonly reported together, and can become an unfortunate circle of sleepless nights and overwhelming days. In fact, insomnia is a common symptom of anxiety disorders, with people often ruminating about their worries at night and being in a state of hyperarousal.^[5] 

Additionally, people with anxiety are more likely to have sleeping problems during periods of stress, known as “sleep reactivity.”^[5] Simultaneously, sleep deprivation can create or worsen anxiety because it increases stress hormones and reduces emotional resilience.

Depression and Sleep

Poor sleep is also a commonly reported symptom of depression, and, similar to sleep problems and anxiety, they can also worsen each other. In fact, 75% of people with depression struggle with falling or staying asleep.^[6] 

One reason for this connection is that poor sleep can disrupt the function of serotonin, a crucial neurotransmitter for maintaining mood. Not only can this contribute to depression, but sleep issues can also disrupt circadian rhythms and put the body in a state of stress.^[7] 

6 Ways of Optimizing Your Sleep for Mental Health

Improving sleep quality can certainly improve mental health. In fact, research finds that the greater the improvement in sleep quality, the greater someone’s mental health improves.^[8] But, how does sleep optimization for mental health work? 

Below are some natural sleep improvement methods found to be effective:

1. Improving Sleep Hygiene

There are several recommended ways of improving sleep without medication. These tips are under the umbrella of “sleep hygiene”, which simply means keeping your sleeping habits clean and organized. Sleep hygiene tips include:^[1] 

• Avoiding stimulants like caffeine after early afternoon.
• Avoiding alcohol before bedtime.
• Avoiding screens in the evening before sleep.
• Avoiding working, eating, and relaxing in bed during the day so it remains a zone for sleeping only.
• Ensuring your sleeping environment is a relaxing space, whether that’s with your lighting, bedding, curtains, or blocking out external noise.

2. Understanding Your Sleep Chronotype

Previously, we used to say people are either “morning larks” or “night owls”. But sleep chronotypes are a new discovery that classifies people into one of four groups. These are:^[1][9] 

• “Lions”: Those who like to wake up early and be productive in the mornings.
• “Bears”: People who tend to wake up around sunrise, sleep around sunset, and be most productive in the middle of the day. (By the way, it appears that most people are bears.) 
• “Wolves”: Most productive in the evenings, these people like to sleep and wake late.
• “Dolphins”: These sensitive sleepers rarely keep a regular sleep schedule.

Unfortunately, those who could be considered “Wolves” or “Dolphins” are more prone to mental health conditions. In addition, late sleepers tend to be less physically active, prone to risk-taking, and use more electronic media.^[9] 

Your sleep chronotype is most likely shaped by your genetics, and scientists consider it very difficult to change. However, that doesn’t mean late sleepers are doomed to deal with poor sleep and poor mental health for their whole lives.^[9] 

The fact that “Wolves” and “Dolphins” tend to be less active, riskier, and greater consumers of electronic media suggests there’s more going on with sleep than just chronotype.^[9] Even if your natural clock is set later, addressing your activity levels and media consumption can be effective. 

Simply having an awareness of your natural clock is a crucial part of sleep optimization because you won’t be able to force yourself from a “Wolf” into a “Bear”. Instead, consider implementing some of the lifestyle interventions suggested in the following sections and working with your natural rhythm.

3. Enhancing Your Sleep Schedule

Regardless of sleep chronotype, people are more at risk of anxiety and depression if they go to bed late.^[1] Furthermore, anxiety, depression, and other psychiatric conditions are associated with shift work. If you work late, overnight, or irregular hours, it’s worth considering whether this can change to improve sleep for depression.^[1] 

While it’s very difficult (and potentially impossible) to change your sleep chronotype, you can train your circadian rhythm.^[9] This requires sticking to a stricter schedule, going to bed and waking up at the same time every day (even on weekends).

You can also train your circadian rhythm by spending more time outdoors. Sunlight exposure helps align your internal clock and circadian rhythm, meaning that you’ll feel stronger cues for when it’s time to sleep.^[7] Plus, some biohackers emphasize morning sun over afternoon sun, but any outdoor sunlight throughout the day will have a positive impact.

Another way to get better sleep for mood improvement is through exercise, which can support your mental health in multiple ways. Not only can exercise improve your confidence and mood during the day, but it’s also found to improve sleep quality. Experts suggest working out in the first half of the day, as evening exercise could interfere with sleep.^[7] 

4. Taking Nutrition and Supplements for Better Sleep

Alongside developing a consistent sleep routine and sleep hygiene for your mental health, holistic insomnia treatments for adults can include changing your nutrition and potentially taking supplements.

Magnesium is a commonly recommended supplement to improve sleep hygiene, as well as mental health difficulties.^[5] This is because it helps regulate the body’s stress response and enhances GABA, a neurotransmitter that creates relaxation and better sleep quality. 

If you want to get more magnesium from your diet, foods like leafy greens, seeds, and nuts tend to be high in it. Of course, you can also find magnesium supplements in the form of tablets, gummies, and tablets that fizz in water.

Alongside magnesium, you could also consider taking melatonin supplements or herbs like chamomile and valerian root.

5. Practicing Meditation and Progressive Muscle Relaxation

Those looking for advice on how to fall asleep faster due to anxiety may have come across progressive muscle relaxation. This is a very effective technique involving the gradual tensing and relaxing of each body part. 

Progressive muscle relaxation induces a meditative state by bringing your attention into your body and away from any racing thoughts. Another sleep tip for anxiety relief is simply meditating during the day and at night time. 

A meditation practice can strengthen your ability to allow thoughts to pass across your mind and bring your body back to calm more easily when it’s needed.

6. Trying Sauna-Bathing

Finally, many people who visit saunas find that their sleep improves. It’s also found to boost mood, relaxation, and stress resilience, which can be incredibly helpful for people with mental health difficulties.^[10]

While sauna-bathing can induce some mild dizziness and dehydration, regular users have reported higher mental well-being scores.^[10] Therefore, this ancient tradition could be a positive (and social) habit to adopt for both sleep and mental health.