Sleep

Clinically Reviewed By: Corey Pitts, MA, LCMHCS, LPC, LCAS, CCS

What is sleep, and why may it matter for your health?

Sleep is your body's natural, restorative way of resetting and recharging itself. Most adults need seven to nine hours a night to feel their best. 

Throughout the night, you cycle through light sleep, REM (dreaming), and non-REM deep sleep stages in roughly 90-minute intervals. When these cycles are able to run their course, you may get enough quality sleep and are more likely to wake up refreshed.

How may sleep affect physical and mental health?

When you sleep, your body has the chance to support your immune system, repair muscles, and process what your brain took in during the day. So your physical and mental health may be closely tied to how well you rest. Research suggests insufficient sleep may be linked to mood changes, memory difficulties, and a higher risk of conditions such as anxiety and depression.

What are common sleep patterns, and how do they change over time?

Your body runs on an internal clock called your circadian rhythm. It's what causes you to feel alert in the morning and sleepy at night, roughly in sync with light and darkness. When that rhythm is steady, falling asleep and waking up tend to feel more natural.

However, sleep patterns may shift as you age, with older adults often sleeping more lightly or waking more often than before. If your rhythm gets disrupted, it may affect both your sleep quality and how you function during the day.

What are common sleep disorders and their effects?

Sleep disorders are ongoing issues that may interfere with how well or how much someone rests. This is just a brief overview, and it's important to consult a professional to diagnose any of them. Four of the main disorders include:

• Insomnia: Ongoing difficulty falling asleep, staying asleep, or getting restful sleep

• Sleep apnea: A condition where breathing repeatedly stops and starts during sleep

• Sleep paralysis: A temporary inability to move or speak during sleep or upon waking up

• Hypersomnia: Excessive daytime sleepiness or sleeping much longer than usual, even after a full night's rest

Trouble sleeping doesn't always point to a disorder, though. Stress and everyday lifestyle factors may throw off otherwise healthy sleep. The difference often comes down to how long the disruption lasts and how much it affects daily life.

When may someone consider speaking with a professional about sleep?

If you have trouble sleeping for more than a few weeks, or if it's affecting your work, mood, or daily functioning, that's a good signal to reach out. The same goes if you notice symptoms that might point to an underlying condition.

Rather than trying to diagnose yourself, it's generally better to talk with a doctor or a qualified professional. They may help figure out what's going on and point you toward the right kind of support.

What are healthy sleep habits that may improve sleep quality?

Small changes to your routine may go a long way toward a good night's sleep. These habits, often called sleep hygiene, set your body up to fall asleep more easily and stay asleep through the night. 

A few habits that may help you enjoy uninterrupted and refreshing sleep include:

• Limiting screen time two hours before bed

• Keeping a consistent sleep schedule to regulate your internal clock

• Creating a dark, cool, and quiet sleeping environment

• Avoiding caffeine and alcohol close to bedtime 

• Exercising regularly

You don't have to overhaul everything at once. Even one or two of these may improve both your sleep quality and the amount of sleep you get each night.

How may therapy help with sleep concerns?

Sometimes the thing keeping you up at night is what's on your mind. Sleep difficulties often connect to stress, anxiety, or depression, and lying awake with racing thoughts is something a lot of people know all too well. When that's the case, addressing the root cause may matter as much as fixing your bedtime routine.

A licensed professional may help you identify what's contributing to your sleep troubles and work with you on it. Certain approaches, like cognitive behavioral therapy (CBT), may be used to address sleep-related concerns by helping you shift the thoughts and habits that interfere with rest.

What may online therapy offer for people with sleep concerns?

If your schedule or sleep struggles make it hard to get to an office, online therapy may be a flexible alternative. It lets you talk with a licensed therapist from home, often with appointment times that work around a busy day, which helps when you're already low on energy.

The BetterHelp platform may connect you with licensed therapists through video, phone, or messaging. If trouble sleeping has stuck around and started weighing on you, talking with a professional at BetterHelp may help you take the next step toward more restful nights.

Frequently asked questions

Is sleep apnea a mental health condition?

Sleep apnea is primarily a physical sleep disorder, though it may impact mental health. A sleep medicine specialist or physician is typically the appropriate point of contact for diagnosis.

Can poor sleep affect mental health?

Research suggests insufficient or poor-quality sleep may contribute to mood changes, difficulty concentrating, and an increased risk of mental health concerns such as anxiety and depression.

Is online therapy available for people with trouble sleeping?

Yes, online therapy platforms like BetterHelp may offer flexible scheduling that may accommodate people who prefer evening or late-night appointment times.

Do I need a sleep disorder diagnosis to speak with a therapist about sleep?

No, a person does not need a formal diagnosis to speak with a therapist. A mental health professional may help address sleep concerns related to stress, anxiety, or other emotional factors.

Can stress cause trouble sleeping?

Research suggests stress is a common contributor to sleep difficulties and may make it harder for a person to fall asleep, stay asleep, or feel rested after a full night of sleep.