Did you know that your sleep and mental health are connected? The relationship goes both ways: poor sleep health can affect your mental well-being and poor mental health can affect how well you sleep.

When we don’t get enough of the quality sleep we need for our bodies to function at their best, this can affect our health. Poor sleep can increase your risk for serious health conditions like high blood pressure, heart disease, stroke, as well as increase the likelihood of workplace mistakes and car crashes.

NSF’s Sleep in America® Poll made it clear that sleep health is linked to mental health. The study found that over 90% of American adults with very good overall sleep health also report being free of significant depressive symptoms. In contrast, almost 7 in 10 adults who are dissatisfied with their sleep also experience mild or greater levels of depressive symptoms.

NSF’s results also showed that nearly 40% of Americans who have difficulty falling or staying asleep just two nights per week also experience elevated levels of depressive symptoms.

Here’s the great news: practicing healthy sleep behaviors was associated with both good sleep health and good mental health. For example, over 90% of Americans who engage in high levels of healthy sleep behaviors reported no significant depressive symptoms. So, now is a great time to prioritize your sleep and practice some sleep basics every day. Keep reading to find out how.

The National Sleep Foundation is committed to helping anyone and everyone be their Best Slept Self®. Your Best Slept Self is a renewed ‘you’ after taking small steps each day and night that make a big difference in your sleep health. It’s worth it.

These basics can help you get enough of the quality sleep you need and can even have a positive impact on your mental well-being:

Daytime Tips:

Light: Spend time in bright light during the morning, natural light or equivalent brightness is best.
Exercise: Exercise regularly for a deeper sleep. Aim for 30 minutes a day, five days a week.
Mealtimes: Eat your meals at consistent times day after day.

Nighttime Tips:

Avoid: Things to stay away from before bedtime include heavy meals, nicotine, caffeine, and alcohol.
Wind-down: Use a consistent routine with a relaxing wind down to help you get the sleep you need each night (7-9 hours for most adults, with the same sleep and wake times).
Environment: Put your devices away an hour before bed and sleep in a quiet, cool, and dark environment.

While even a few nights of poor sleep are associated with reduced mental well-being, getting consistently poor sleep can really take a toll. If you’ve tried healthy sleep behaviors and still are concerned that you’re not getting enough of the quality sleep you need, or if you are experiencing regular symptoms of common sleep disorders, consider making an appointment with your healthcare provider or even a sleep specialist.

The National Sleep Foundation holds Sleep Awareness Week® each year as an opportunity to reemphasize the important connection between sleep and health and well-being. During Sleep Awareness Week, NSF highlights evidence and consensus-based best practices for sleep health that include expert guidance and practical tips to help people get enough of the quality sleep they need. For more information about the National Sleep Foundation, visit www.theNSF.org.

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