Sleep and mental health are closely connected. A bad night can make worries feel heavier, and worries can make it harder to sleep. This guide from Guardian Pharmacy explains the link and what you can do to break the cycle.
Key takeaways
- Poor sleep and low mood or anxiety often make each other worse.
- Improving sleep habits can help your mood, and support for your mood can help your sleep.
- Talking therapies are an effective treatment for both anxiety and persistent insomnia.
- Speak to your GP if problems last for weeks or you feel unable to cope.
How poor sleep affects your mood
When you are short of sleep, you may feel more irritable, tearful or on edge. Concentration and decision making also suffer, which can add to stress during the day.
How anxiety and low mood disturb sleep
Racing thoughts, tension and early waking are common when you are anxious or low. Over time, worrying about not sleeping can become a problem of its own. Our guide to understanding anxiety explains the common symptoms.
Steps that can help both
- Keep regular sleep and wake times.
- Get daylight and gentle exercise each day.
- Set aside time earlier in the evening to write down worries.
- Limit caffeine and alcohol.
- Try relaxation or breathing exercises before bed.
See our 10 sleep hygiene tips for a full routine.
Support that works
Talking therapies such as cognitive behavioural therapy (CBT) can help with anxiety, low mood and long-term sleep problems. In England you can often refer yourself through NHS Talking Therapies, or ask your GP for advice.
When to speak to a professional
See your GP if low mood, anxiety or poor sleep lasts more than a couple of weeks or affects daily life. If you feel unable to cope or have thoughts of harming yourself, contact Samaritans free on 116 123, call NHS 111, or call 999 in an emergency.
Frequently asked questions
Can lack of sleep cause anxiety?
Poor sleep can make anxiety feel worse and may trigger anxious thoughts, though anxiety usually has several causes.
Is waking very early a sign of depression?
Early waking can be linked with low mood, but it has other causes too. If it comes with persistent low mood, speak to your GP.
Does exercise help sleep and mood?
Regular activity, especially earlier in the day, is linked with better sleep and mood for many people.
Can I talk to a pharmacist about this?
Yes. A pharmacist can offer general advice, check medicines that may affect sleep and point you to the right support.
Related reading
- Understanding Anxiety: Symptoms, Types and Support
- Insomnia in the UK: Causes, Self-Help Steps and When to See Your GP
- Browse all our health guides
This article is for general information only and is not a substitute for personal medical advice. If you are worried about your health, speak to your GP or pharmacist, or call NHS 111. In an emergency, call 999.
Contact Guardian Pharmacy
Address: 448 Kingsland Road, Dalston, London, E8 4AE, United Kingdom
Email: [email protected]
Website: guardianpharma.co.uk