The role of sleep in your mental health

It’s World Sleep Day on March 17, which falls just less than a week after Daylight Savings Time (DST) in North America.

And even though some believe that changing the clocks twice a year is an outdated practice, most of the world is still doing it, resulting in a 23-hour day in early spring, and a 25-hour day mid fall.

There are many studies that look at the correlation between the loss of time at the beginning of DST and how it disrupts our circadian rhythm. It can exacerbate depression, contribute to accidents, and can even lead to physical complications such as: miscarriages and heart attacks.

Just as nutrition and exercise play an important role in a healthy lifestyle, so does a balanced sleep schedule. Studies find that getting your prescribed amount of sleep for your age is foundational to your overall well-being.

“There are certain repair processes that occur in the body mostly, or most effectively, during sleep,” says Dr. Kenneth Wright, Jr., a sleep researcher at the University of Colorado. “If you don’t get enough sleep, those processes are going to be disturbed. Everything from blood vessels to the immune system uses sleep as a time for repair.” 

So, why don’t more of us recognize the importance of sleep?

Good sleep and mental health go hand in hand

Adults need seven or more hours of sleep, yet only 77 per cent of Canadian adults report meeting sleep duration recommendations. 

Sources of concern that correlate between mental health and poor sleep include conditions that require medication or symptoms that potentially disrupt sleep, such as anxiety disorders, which cause excess fear and worry that either cause waking, or not being able to fall asleep. 

Other mental health conditions such as Bipolar Disorder, ADHD, Autism Spectrum Disorder, and others have all been linked to poor sleep problems.  

“Our patients and people of all ages across the world can enhance their overall health and well-being by prioritizing sleep and embracing strategies to improve sleep and circadian health,” Phyllis C. Zee, MD, PhD, President of World Sleep Society explains. “The more our members, activity organizers and the media can share evidence-supported knowledge about sleep and circadian health, the better.” 

Tips to help you get a better night’s sleep

  • Create a sleep schedule. Going to bed and waking up at the same time every day is great sleep hygiene.

  • Get moving. Daily exercise has been proven to help you get a better night’s sleep.

  • Go outside. Natural light is a great mood booster and does wonders for your mental health.

  • Cut back on stimulants such as caffeine, nicotine and alcohol. They can take up to 8 hours to wear off.

  • See your doctor. Many times, nutrient deficiencies can often be an underlying issue. 


If you or someone you know is suffering from poor sleep and would like someone to talk to, reach out to our 24-hour helpline at 780.743.HELP(4357), or book a session with one of our counsellors to help you determine the underlying factors and create a strategy for a more solid sleep.

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