Picture this: It’s 2:47 a.m., and you’re lying in bed, scrolling through your phone like an archaeologist unearthing ancient memes, when a thought pops into your head: “Maybe I should sleep now.” Spoiler alert — you should’ve done that four hours ago. Sleep, my dear sleep-deprived friend, is the invisible scaffolding holding your mental health together, and neglecting it is like trying to build a skyscraper out of jelly.
But how does sleep actually affect your mental health? Let’s dive into the delightfully bizarre and surprisingly hilarious relationship between the two, while also figuring out how to reclaim those precious Zzzs.
the domino effect of sleep deprivation
Have you ever woken up after four hours of sleep and thought, “I could fight a dragon today!” only to realise by lunchtime you’re too emotionally fragile to deal with the office printer? Sleep deprivation is the ultimate prankster. It doesn’t just make you tired; it turns your brain into a reality show contestant on the verge of tears.
Lack of sleep messes with the part of your brain responsible for emotional regulation, the amygdala. When under-rested, your amygdala goes rogue, like that one overly dramatic friend who cries because the Wi-Fi stopped working. Small inconveniences, like stepping on a Lego or discovering you’re out of teabags, suddenly feel like apocalyptic events (1).
Even worse, your prefrontal cortex—the sensible, logical part of your brain—is too groggy to step in and calm things down. It’s like when the referee leaves a football match and everyone just starts kicking each other. Emotional chaos ensues.
mood swings: a sleep-deprived specialty
One minute, you’re euphoric because you found an extra biscuit in the packet, and the next, you’re lamenting the fleeting nature of happiness. This is your brain on limited sleep. Lack of rest makes it harder for your prefrontal cortex (a.k.a. your brain’s CEO) to keep things in check, leaving you at the mercy of wild mood swings (2).
It’s why sleep-deprived people can go from laughing at cat videos to existential despair faster than you can say “double espresso.” Mental health issues like anxiety and depression love a sleep-deprived brain because it’s like inviting chaos to a party—it always shows up unprepared and stays too long.
But it doesn’t stop there. Chronic sleep deprivation can increase your risk of developing serious mental health conditions. Think of it as slowly dismantling the scaffolding around your brain until it’s one gust of wind away from collapse. It’s both dramatic and terrifying—not unlike a soap opera cliff-hanger.
the hallucination zone
Let’s not forget the utterly bonkers side effects of prolonged sleeplessness. After about 72 hours of no sleep, your brain decides, “Sod it, let’s have some fun!” Cue hallucinations. You might see shapes in the shadows, hear phantom sounds, or—worst of all—think that wearing socks with sandals is a good idea (3).
At this point, your perception of reality becomes as trustworthy as a used car salesman. While these symptoms are extreme, they underscore how vital sleep is to keeping your brain grounded in reality. When you skimp on rest, it’s not just your body that suffers—it’s your grip on the world around you.
sleep and anxiety: the unholy alliance
Anxiety and poor sleep are like toxic exes—they feed off each other in a never-ending cycle of chaos. Can’t sleep because you’re anxious? Brilliant. Now you’re tired and anxious, which makes it even harder to sleep. It’s a vicious loop that could make even a Zen master lose their cool.
Your brain, in its infinite wisdom, loves to rehash every embarrassing thing you’ve ever done at 3 a.m. Did you call your teacher “Mum” in 1997? Your brain will make sure you relive that moment in vivid detail. This nocturnal shame spiral is the brain’s way of saying, “Next time, go to bed at a reasonable hour.”
Sleep deprivation also cranks up your fight-or-flight response, leaving you perpetually on edge. It’s like living in a haunted house where every creak and groan feels like a ghostly threat. Except the ghost is just your over-caffeinated, under-slept brain.
depression’s favourite bedfellow
Sleep and depression are like two awkward flatmates who keep stealing each other’s milk. Sometimes depression makes you sleep too much; other times, it makes you sleep too little. Either way, it’s a mess.
Sleep deprivation can exacerbate feelings of hopelessness, irritability, and sadness, turning your brain into a misery factory. But here’s the kicker: oversleeping can also make you feel groggy and detached, like you’ve been kidnapped by your duvet.
Balance is key, but depression loves tipping the scales in the wrong direction.
Even more frustrating, poor sleep and depression often create a feedback loop. Feeling low can make it harder to fall asleep, and lack of sleep worsens depressive symptoms. It’s like being trapped in a revolving door of despair.
dreams: therapy you didn’t know you had
On the brighter side, sleep can also be your brain’s personal therapist. Dreams are essentially your mind’s way of working through unresolved issues—like why you’re still thinking about that embarrassing karaoke performance from 2008.
REM (rapid eye movement) sleep is when this emotional processing happens. Skipping it is like cancelling your therapy sessions and expecting to feel fine. Pro tip: Don’t do that. Prioritising good sleep means giving your brain the time it needs to Marie Kondo your emotions.
how to sleep your way to better mental health
Now that we’ve established that sleep is basically mental health’s best mate, how do you ensure you get enough of it? Here are some hilariously practical tips:
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Ban the phone: Your phone is a sleep thief. Put it down an hour before bed unless you want to scroll yourself into insomnia. No, you don’t need to Google “Do penguins have knees?” at midnight.
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Stick to a schedule: Your brain loves routine, so try going to bed and waking up at the same time every day. Yes, even on weekends. No, it’s not fun, but neither is sobbing over a misplaced remote because you’re overtired.
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Create a sleep sanctuary: Your bed should be for two things: sleep and… the other thing. Make it comfy, dark, and quiet. Also, invest in decent pillows—your neck deserves better than the flattened excuse for support it’s currently enduring.
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Avoid caffeine after 3 pm: This one’s controversial, but caffeine is not your mate after mid-afternoon. It’s like inviting a hyperactive toddler into your brain when you’re trying to wind down. Switch to herbal tea or hot chocolate if you’re feeling fancy.
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Try relaxation techniques: Meditation, deep breathing, or listening to whale sounds (if that’s your thing) can help calm your mind before bed. Just don’t overthink it—relaxation isn’t a competitive sport.
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Exercise, but not right before bed: Getting some movement in during the day can help you sleep better at night. Just don’t start a HIIT workout at 10 p.m. unless your goal is to be awake until sunrise.
the funny side of sleep
Finally, let’s not forget that sleep—or the lack of it—can be hilariously relatable. Who hasn’t accidentally fallen asleep during a Zoom call or woken up convinced they’ve missed a flight that doesn’t exist? Sleep is weird, wonderful, and sometimes utterly ridiculous.
The important thing is to give it the respect it deserves. Your brain—and your mental health—will thank you for it. So tonight, tuck yourself in, banish your phone, and dream of a world where sleep is always your top priority.
And if you’re still awake at 2:47 a.m. scrolling memes… well, at least now you know what’s at stake. Sweet dreams! Until next time, eve Sleep.
