Sleep is more than just a time for rest—it's an important part of caring for your overall health. Sleep allows the body to recover and is essential for maintaining psychological balance and resilience.

“A good night’s sleep is the foundation for mental health and well-being,” says Kelcey Stratton, chief behavioral health strategist in UHR. “Sleep is important for memory, concentration, and attention. Sleep also helps us process emotions and respond more effectively to stress.”

During sleep, particularly the rapid eye movement (REM) stage, research evidence has shown that the brain processes emotions and memories. REM sleep is thought to be important for learning, memory, and problem-solving, as well as for the regulation of mood. 

Mood can also affect how well we sleep. If you’re worried or feeling stressed about something, you might find it harder to fall asleep or stay asleep. Many people experiencing anxiety or depression have trouble sleeping. This can create a cycle in which you don't sleep well because you're worried, and then you're more worried because you're not sleeping. The relationship between sleep and mental health suggests that interventions focused on one area can benefit the other. For example, mindfulness techniques and treatments such as cognitive behavioral therapy for insomnia have been shown to improve sleep quality, which can help alleviate symptoms of depression and anxiety. Likewise, addressing mental health concerns directly can lead to improvements in sleep. 

Numerous studies underscore the importance of maintaining healthy sleep habits to promote mental health. Additionally, it’s important to recognize and address sleep disorders such as sleep apnea or restless legs syndrome, as sleep conditions can significantly impair sleep and impact well-being. Talking with a healthcare professional about your sleep concerns can help get guidance on treatment options and self-guided resources for better sleep.

Five Sleep Tips

Here are five tips from MHealthy to help improve your sleep and, in turn, promote mental health and well-being. More information including articles, events, and resources are found on the MHealthy sleep webpage.

• Establish a regular routine that includes going to bed and getting up at the same time every day, even on weekends; consistent sleep and wake times will improve your overall health.
• Give yourself time to wind down before going to bed. Avoid stress and worries at bedtime by addressing tomorrow’s activities, concerns, or distractions earlier in the day. Certain activities, such as listening to soft music or reading, can help you wind down. Relaxation practices such as progressive muscle relaxation may help you feel sleepy.
• Create a sleep-friendly bedroom environment. Maintain a dark, quiet, and cool room to sleep in. Use an eye mask or blackout curtains to reduce the intrusion of light. Enable “do not disturb” mode on your phone to limit distractions and notifications or remove your phone from your bedroom. Try earplugs or a white noise machine to block out background sounds.
• Keep lights dim and block blue light on electronic devices 1 to 2 hours before bedtime. Blue light exposure at night can disrupt circadian cycles that control your sleep. A dark environment can help your body naturally produce melatonin and prepare your body for sleep. To block out blue light from electronic devices, turn the screen brightness to the lowest setting.
• Exercise regularly, but avoid vigorous exercise close to bedtime. Regular exercise, even for 20 minutes three times per week, promotes deep sleep. Learn more about MHealthy resources to support physical activity. Activity in nature can also be beneficial for your overall well-being, including reducing stress– learn more about Nature Rx at U-M.

Interested in learning more about sleep? The University of Michigan Sleep Disorders Center developed "From Sleep Disorders to Sleep Health." This is a free, online course led by sleep experts from Michigan Medicine and joined by sleep clinicians and national academic leaders at the University of Michigan and other institutions. The course is designed for all ages. 

The Department of Psychiatry, in collaboration with the University of Michigan Alumni Association, is hosting a webinar entitled: “Mind Matters: The Role of Sleep in Mental Health” on May 22, 2025, in the evening.

Need More Support? We’re Here for You

If you’d like to learn more about mental health services or are interested in support, counselors are available at no charge to you for confidential services. If you work on an academic campus, reach out to the Faculty and Staff Counseling and Consultation Office (FASCCO) at 734-936-8660 or via email at [email protected]. If you work at Michigan Medicine, reach out to the Office of Counseling and Workplace Resilience (OCWR) by calling 734-763-5409 or sending an email to [email protected].