Sleep and Mood Go Together

Sleeping badly drags your mood down, and a low mood makes sleep harder still. Understanding this loop helps you see where to start unpicking it.

Many people see insomnia as a consequence of unhappiness. That is true, but only half true. The relationship between sleep and mood runs both ways: too little sleep makes you irritable, easily hurt and unable to concentrate; and those very feelings then make the next night harder to sleep through.

What one poor night's sleep does to you

• Your tolerance drops, and even small things feel heavy
• Emotions are harder to regulate, you snap easily and then feel sorry about it
• Short-term memory and concentration decline
• Your appetite changes, and you often reach for sweet things and coffee
• You are less inclined to see people, and more likely to avoid anything that takes effort

This is the normal reaction of a body that has not had enough rest, not a sign that you are weak.

How the loop forms

One restless night leaves you worried about the next one. You go to bed earlier, lie there trying to sleep, and watch the clock. That very effort makes your mind more alert. Little by little, the bed becomes associated with anxiety rather than sleepiness.

Things that help break the loop

• Keep your wake-up time fixed, even after a poor night — a steady waking time helps your body clock reset itself
• Get out into natural light in the morning
• If you lie there and cannot sleep, leave the bed, do something gentle under soft light, and go back when you feel sleepy
• Cut down on coffee, strong tea and alcohol in the late afternoon and evening
• Reduce screens and news before bedtime
• Write down whatever is on your mind so your head does not have to hold on to it all night

When you need a professional

See a doctor or a mental health professional if trouble sleeping lasts for several weeks, if low mood or anxiety does not ease after two weeks, or if you find you have lost interest in almost everything. Loud snoring with pauses in breathing, and a lot of daytime sleepiness, are also reasons to get checked.

If thoughts of harming yourself appear, do not endure it alone — tell someone close to you and go to the nearest medical facility right away.

This information is for general reference only and does not replace advice from your doctor.

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