{"id":91431,"date":"2025-10-27T04:30:00","date_gmt":"2025-10-27T08:30:00","guid":{"rendered":"https:\/\/mentalhealthcommission.ca\/?post_type=resource&#038;p=91431"},"modified":"2025-10-27T07:51:36","modified_gmt":"2025-10-27T11:51:36","slug":"sleep-and-mental-health-whats-the-connection","status":"publish","type":"resource","link":"https:\/\/mentalhealthcommission.ca\/resource\/sleep-and-mental-health-whats-the-connection\/","title":{"rendered":"Sleep and Mental Health \u2013 What\u2019s the Connection?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"91431\" class=\"elementor elementor-91431\" data-elementor-post-type=\"resource\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c0e0ee3 e-flex e-con-boxed e-con e-parent\" data-id=\"c0e0ee3\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-8669189 e-con-full e-flex e-con e-child\" data-id=\"8669189\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;slideshow&quot;,&quot;background_slideshow_gallery&quot;:[],&quot;background_slideshow_loop&quot;:&quot;yes&quot;,&quot;background_slideshow_slide_duration&quot;:5000,&quot;background_slideshow_slide_transition&quot;:&quot;fade&quot;,&quot;background_slideshow_transition_duration&quot;:500}\">\n\t\t<div class=\"elementor-element elementor-element-56c8222 e-con-full e-flex e-con e-child\" data-id=\"56c8222\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-2b25d3f e-con-full e-flex e-con e-child\" data-id=\"2b25d3f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-578e415 elementor-widget elementor-widget-heading\" data-id=\"578e415\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sleep and Mental Health \u2013 What\u2019s the Connection?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ef1655 elementor-widget elementor-widget-heading\" data-id=\"2ef1655\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Time zone changes, shift work, and anxiety \u2013 to name a few things \u2013 can impact our ability to get a good night\u2019s rest. These facts and tips can help if you\u2019re having trouble hitting the hay.\n\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0cb5a79 e-flex e-con-boxed e-con e-parent\" data-id=\"0cb5a79\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-312489a e-con-full e-flex e-con e-child\" data-id=\"312489a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-44d922f elementor-widget elementor-widget-heading\" data-id=\"44d922f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Published: Oct 2025<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eecf053 elementor-widget elementor-widget-heading\" data-id=\"eecf053\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Key Takeaways<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4993e9c elementor-widget elementor-widget-text-editor\" data-id=\"4993e9c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Sleep and mental health are intrinsically connected.<\/li><li>Good quality sleep is impacted by multiple factors.<\/li><li>Occasional insomnia is normal.<\/li><li>Orthosomnia \u2013 too much focus on collecting data about our sleep has a negative effect.<\/li><li>Routines help regulate our sleep, but it\u2019s not always possible for everyone.<\/li><li>Systemic and social factors affect sleep \u2013 it\u2019s called \u201csleep equity.\u201d<\/li><li>Sleep can be considered a public health priority, given its impacts on health.<\/li><\/ul><p>Although some people still take pride in their ability to pull an all-nighter or get by on a few hours, the research that\u2019s establishing sleep as a pillar of physical and mental health is piling up, like so many pillows. Experts say the relationship between the two is \u201cbi-directional,\u201d meaning that mental health disorders can contribute to poor sleep and, in turn, sleep disorders can exacerbate mental health conditions.<\/p><p>\u201cResearch is showing that people with mental health challenges like depression, anxiety, post-traumatic stress disorder, schizophrenia, and other disorders have a higher incidence of sleep disturbances and issues,\u201d explains Dr. R\u00e9becca Robillard, director of clinical sleep research at the University of Ottawa\u00a0Institute of Mental Health Research (IMHR) at\u00a0The Royal. \u201cWe know that those who have sleep issues tend to have more mental health burdens as well. And it\u2019s clear now that there\u2019s a kind of vicious cycle between the two.\u201d\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ef4b1e9 e-con-full e-flex e-con e-child\" data-id=\"ef4b1e9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-2c193d1 e-con-full e-flex e-con e-child\" data-id=\"2c193d1\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3deba44 e-flex e-con-boxed e-con e-parent\" data-id=\"3deba44\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-96b1707 e-con-full e-flex e-con e-child\" data-id=\"96b1707\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-0327b75 e-con-full e-flex e-con e-child\" data-id=\"0327b75\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5d462b9 e-con-full e-flex e-con e-child\" data-id=\"5d462b9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-878b9fb elementor-widget elementor-widget-heading\" data-id=\"878b9fb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sleep tight! What does good sleep look like? <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-289039e elementor-widget elementor-widget-text-editor\" data-id=\"289039e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>The standard <a href=\"https:\/\/www.canada.ca\/en\/public-health\/services\/publications\/healthy-living\/canadian-adults-getting-enough-sleep-infographic.html\" target=\"_blank\" rel=\"noopener\">recommendation<\/a> for adults is seven to nine hours of good-quality, uninterrupted sleep per night.<\/li><li>Older adults generally need a little less sleep; teenagers and children under five need more, because sleep plays a big role in learning, memory, and brain development.<\/li><li>Good-quality, restorative sleep involves periods of both \u201cdeep sleep\u201d and rapid eye movement (REM) sleep. We cycle through both types of sleep, and for most adults, a full \u201csleep cycle\u201d is between 70 and 110 minutes long. Adults <a href=\"https:\/\/www.uhnresearch.ca\/news\/why-we-need-full-nights-sleep\" target=\"_blank\" rel=\"noopener\">should<\/a> get four to five cycles per night.<\/li><li>Aside from insomnia, several health conditions can interfere with restorative sleep, including sleep apnea and other breathing disorders, movement disorders, such as restless leg syndrome, anxiety disorders, and chronic fatigue syndrome.<\/li><li>The key sign that you\u2019re not getting restorative sleep is not feeling rested after a full night\u2019s sleep.<\/li><li>Occasional <a href=\"https:\/\/css-scs.ca\/insomnia-rounds\/\" target=\"_blank\" rel=\"noopener\">insomnia<\/a> is a perfectly normal experience. It\u2019s best not to lose too much sleep over it<\/li><\/ul><p>\u201cIf you\u2019re having trouble sleeping or don\u2019t feel rested after a night\u2019s sleep for more than three months, I encourage folks to talk to their primary care practitioner,\u201d says Dr. Diana McMillan, RN, a professor at the University of Manitoba\u2019s College of Nursing. \u201cMany conditions contribute to poor sleep, for example, an overstimulated thyroid, sleep apnea, or an enlarged prostate. Poor sleep can be a red flag for a health condition that needs attention.\u201d<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2436135 e-flex e-con-boxed e-con e-parent\" data-id=\"2436135\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6aba77d e-con-full e-flex e-con e-child\" data-id=\"6aba77d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e495f35 elementor-widget elementor-widget-heading\" data-id=\"e495f35\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Like a log: Why is restorative sleep so important? <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-973c8c3 elementor-widget elementor-widget-text-editor\" data-id=\"973c8c3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Short-term<\/strong>: The day after a poor night\u2019s sleep, people often experience some cognitive impairment that could lead to slower reaction times and trouble focusing. People also often <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10155483\/\">report<\/a> feelings of emotional fragility, irritability, and trouble coping with stress. Many people compensate for a lack of sleep with calorie-rich foods to boost their energy\u2014often without even realizing it. \u201cStudies show that, when we\u2019re sleep deprived, we\u2019re more likely to be emotional on both the positive and the negative side,\u201d says Dr. R\u00e9becca Robillard, who also acts as co-chair of the Canadian Sleep Research Consortium. \u201cOther studies show that this really stems from our biology.\u201d<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9d900dd e-con-full e-flex e-con e-child\" data-id=\"9d900dd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-1cfee62 e-con-full e-flex e-con e-child\" data-id=\"1cfee62\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a81d4e5 elementor-widget elementor-widget-text-editor\" data-id=\"a81d4e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Long-term:<\/strong> Failing to get restorative sleep on a regular basis over a prolonged period is associated with an increased <a href=\"https:\/\/www.ottawaheart.ca\/the-beat\/news\/healthy-sleep-and-your-heart-how-get-the-rest-you-need\" target=\"_blank\" rel=\"noopener\">risk<\/a> of cardiovascular disease, hypertension, Type 2 diabetes, memory problems, and a range of mental health disorders, notably depression and anxiety.\u00a0\u00a0<\/p><p><strong>The mechanisms<\/strong>: Sleep supports several functions, including cell repair, hormonal regulation, and energy conservation. It also triggers the \u201cglymphatic system\u201d to open, which helps to clean metabolic waste out of our brains while we sleep. Manitoba sleep expert Diana McMillan likens this to a \u201cpressure washer for the brain\u201d and says, \u201cIf we\u2019re not sleeping well, the glymphatic system is probably not doing as good a job as it might.\u201d<\/p><p>\u201cEven the saying \u2018I\u2019ll sleep on it\u2019 reflects that there are a lot of processes that take place during sleep that help us cope and make sense of what we went through during the day,\u201d says Robillard.<\/p><p><strong>Reclaiming rest: How can we get better sleep? <\/strong><\/p><p>Getting a good night\u2019s sleep isn\u2019t always within reach for everyone, but there is <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33054339\/\" target=\"_blank\" rel=\"noopener\">evidence<\/a> that prioritizing sleep and establishing consistent routines is an important step towards getting a good night\u2019s rest.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-247c552 e-con-full e-flex e-con e-child\" data-id=\"247c552\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5e8d4af elementor-widget elementor-widget-image\" data-id=\"5e8d4af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"2122\" height=\"1412\" src=\"https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/ReadyToDrop.jpg\" class=\"attachment-full size-full wp-image-91441\" alt=\"\" srcset=\"https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/ReadyToDrop.jpg 2122w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/ReadyToDrop-300x200.jpg 300w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/ReadyToDrop-1024x681.jpg 1024w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/ReadyToDrop-768x511.jpg 768w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/ReadyToDrop-1536x1022.jpg 1536w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/ReadyToDrop-2048x1363.jpg 2048w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/ReadyToDrop-451x300.jpg 451w\" sizes=\"(max-width: 2122px) 100vw, 2122px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0f29028 e-flex e-con-boxed e-con e-parent\" data-id=\"0f29028\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-e6bfff7 e-con-full e-flex e-con e-child\" data-id=\"e6bfff7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-be31e4a e-con-full e-flex e-con e-child\" data-id=\"be31e4a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cda52f2 e-con-full e-flex e-con e-child\" data-id=\"cda52f2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a1193da elementor-widget elementor-widget-heading\" data-id=\"a1193da\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Bossing your bedtime: Set yourself up for success<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-49a9aa4 elementor-widget elementor-widget-text-editor\" data-id=\"49a9aa4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>As much as possible, go to bed at the same time every night.<\/li><li>Wind down with meditation, a warm bath, or a good book an hour or two before bed.<\/li><li>If possible, create a space that\u2019s exclusively dedicated to sleep.<\/li><li>Make your bed as comfortable as possible. Clean sheets can make a big difference.<\/li><li>Use blackout curtains if light streams in at night or too early in the morning.<\/li><li>Consider earplugs if you live in a noisy area.<\/li><li>Avoid alcohol, which can disturb REM sleep.<\/li><li>Sleep experts advise against long afternoon naps, especially for people with insomnia, but some folks might feel refreshed after a brief nap (under 20 minutes), ideally right after lunch.<\/li><li>Feed the cat or dog as late as possible so the pets don\u2019t wake you up for their breakfast.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ff9dde4 e-flex e-con-boxed e-con e-parent\" data-id=\"ff9dde4\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-83c3a71 e-con-full e-flex e-con e-child\" data-id=\"83c3a71\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-19e516c elementor-widget elementor-widget-heading\" data-id=\"19e516c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Tech: Power down for quality zeds<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b618a32 e-con-full e-flex e-con e-child\" data-id=\"b618a32\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-999df82 e-con-full e-flex e-con e-child\" data-id=\"999df82\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c155f3d elementor-widget elementor-widget-text-editor\" data-id=\"c155f3d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Experts frown on having a television in the bedroom.<\/li><li>If the bedroom doubles as a home office, use a room divider to block your view of the computer, which might trigger work stress.<\/li><li>Don\u2019t bring a laptop or tablet to bed.<\/li><li>Avoid screens for an hour or two before bed.<ul><li>Blue light can trick the brain into thinking it\u2019s wake time.<\/li><\/ul><\/li><li>If possible, remove devices that emit light, such as digital alarm clocks.<ul><li>That will also help you avoid watching the clock if you have insomnia.<\/li><\/ul><\/li><li>People who are on call for whatever reason may have no choice but to take their mobile phones to bed.<ul><li>Those who have the option should leave it outside the room.<\/li><li>Even in silent mode, many phones make subtle noises that might not wake us up but can disturb the quality of our sleep.<\/li><\/ul><\/li><li>If you use sleep gear that tracks your rest, try not to obsess over your \u201csleep score,\u201d a tendency known as <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27855740\/\" target=\"_blank\" rel=\"noopener\">orthosomnia<\/a>.<\/li><\/ul><p>\u201cSome of the wearables that people use, like the watch or, worse, the phones that people put on the side of the bed to find out how much deep sleep they\u2019re getting, should be taken with a big grain of salt,\u201d says Robillard. \u201cIf you feel like you slept better, you probably did.\u201d<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-45b5863 e-con-full e-flex e-con e-child\" data-id=\"45b5863\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b7bbf86 elementor-widget elementor-widget-image\" data-id=\"b7bbf86\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"853\" height=\"853\" src=\"https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/Tech.png\" class=\"attachment-full size-full wp-image-91458\" alt=\"\" srcset=\"https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/Tech.png 853w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/Tech-300x300.png 300w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/Tech-150x150.png 150w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/Tech-768x768.png 768w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/Tech-510x510.png 510w\" sizes=\"(max-width: 853px) 100vw, 853px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8d2e5f9 e-flex e-con-boxed e-con e-parent\" data-id=\"8d2e5f9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-28191f0 e-con-full e-flex e-con e-child\" data-id=\"28191f0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-3f815f3 e-con-full e-flex e-con e-child\" data-id=\"3f815f3\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0bcc343 e-con-full e-flex e-con e-child\" data-id=\"0bcc343\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-aa5b0f3 elementor-widget elementor-widget-heading\" data-id=\"aa5b0f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ready to drop? You may consider Cognitive Behavioural Therapy for Insomnia (CBT-I)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f842f2b elementor-widget elementor-widget-text-editor\" data-id=\"f842f2b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u201cThe first-line <a href=\"https:\/\/www.camh.ca\/en\/professionals\/treating-conditions-and-disorders\/sleep-disorders\/sleep-disorders---treatment\" target=\"_blank\" rel=\"noopener\">treatment<\/a> for insomnia should be Cognitive Behavioural Therapy for Insomnia,\u201d says Robillard. \u201cAnd this should be started before people start any kind of medications.\u201d<\/p><p>In combination with practical advice about setting up ideal sleep spaces, CBT-I helps people reframe their beliefs, thoughts, and feelings about sleep. It also stresses the importance of maintaining a regular schedule\u2014both bedtime and wake time\u2014if possible.<\/p><p>Not everyone can afford to pay for therapy, so the Canadian Sleep Research Consortium is developing digital tools to make CBT-I more accessible.\u00a0\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e14002b e-flex e-con-boxed e-con e-parent\" data-id=\"e14002b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-7514400 e-con-full e-flex e-con e-child\" data-id=\"7514400\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7fc4bdd elementor-widget elementor-widget-heading\" data-id=\"7fc4bdd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Rise and shine: Morning routines<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e544cbd e-con-full e-flex e-con e-child\" data-id=\"e544cbd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-a411b87 e-con-full e-flex e-con e-child\" data-id=\"a411b87\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5e7e5c3 elementor-widget elementor-widget-text-editor\" data-id=\"5e7e5c3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>There\u2019s no shortage of opinions on the best way to start the day. One common bit of advice, though, is to always make the bed before leaving the house. Is it possible that a good morning routine can set you up for a more restful night?<\/p><p>\u201cSleep hygiene isn\u2019t just about having a regular bedtime, it\u2019s also about having a regular wake time,\u201d says Dr. Megan Edgelow, an Occupational Therapist and associate professor at Queen\u2019s University\u2019s Faculty of Health Sciences.<\/p><ul><li>Where possible, wake up at the same time every day.<\/li><li>Getting outside in the morning light right away can help us feel more awake, because it helps us with our Circadian rhythm\u2014the body\u2019s internal clock regulation.<\/li><li>Exercise is associated with better sleep, but when people work out too close to bedtime, it can interfere with sleep, largely because the heart rate is elevated.<ul><li>Edgelow says some researchers believe morning exercise is especially beneficial.<\/li><\/ul><\/li><li>The best morning routines are highly individualized and have meaning for the person who follows them.<\/li><li>Morning routines aren\u2019t a <a href=\"https:\/\/jogh.org\/documents\/issue202002\/jogh-10-020315.pdf\">therapeutic<\/a> answer to mental health disorders, but they can play an important role.<\/li><\/ul><p>\u201cA lot of people I work with clinically who have mental health conditions are lacking a routine or not happy with their daily routine,\u201d\u00a0says Edgelow, who works with people who have trauma-related conditions, PTSD, anxiety disorders and depression. \u201cJust working with people on how they use their time contributes to their health, identity, who they want to be, and things they want to be connected to.\u201d<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e515063 e-con-full e-flex e-con e-child\" data-id=\"e515063\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b313941 elementor-widget elementor-widget-image\" data-id=\"b313941\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"853\" height=\"853\" src=\"https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/RiseandShine.png\" class=\"attachment-full size-full wp-image-91447\" alt=\"\" srcset=\"https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/RiseandShine.png 853w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/RiseandShine-300x300.png 300w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/RiseandShine-150x150.png 150w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/RiseandShine-768x768.png 768w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/09\/RiseandShine-510x510.png 510w\" sizes=\"(max-width: 853px) 100vw, 853px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-34c6e8a e-flex e-con-boxed e-con e-parent\" data-id=\"34c6e8a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-4f7e3fb e-con-full e-flex e-con e-child\" data-id=\"4f7e3fb\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-ad5f1ba e-con-full e-flex e-con e-child\" data-id=\"ad5f1ba\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-31d711a e-con-full e-flex e-con e-child\" data-id=\"31d711a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-11d9031 elementor-widget elementor-widget-heading\" data-id=\"11d9031\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Who gets to nod off? Sleep equity and sleep shaming<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-67d38e8 elementor-widget elementor-widget-text-editor\" data-id=\"67d38e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Although much sleep advice focuses on what individuals can do to get better sleep, there are systemic factors that interfere with people\u2019s sleep that don\u2019t necessarily have an easy fix. For example, many shift workers can\u2019t always maintain a consistent sleep\/wake schedule.<\/p><p>Some people who don\u2019t work \u201cnine-to-five\u201d jobs experience Shift Work Sleep Disorder (SWSD), a condition that stems from schedules being at odds with circadian rhythms and causes insomnia and fatigue. SWSD is associated with a higher risk of metabolic disorders, including cardiovascular disease.<\/p><p>\u201cSleep is something to reflect on at the societal level,\u201d says the University of Ottawa\u2019s Dr. R\u00e9becca Robillard. \u201cThe sleep research community is increasingly recognizing that telling people they need to sleep more and take care of their sleep doesn\u2019t really resonate with a single mom who has two jobs and four kids.\u201d<\/p><p>Robillard says we need to avoid \u201csleep shaming\u201d and, instead, look for ways to reduce systemic barriers to restorative sleep. She suggests one of the first places to look would be our daylight saving time policies because the time change is <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36000150\/\" target=\"_blank\" rel=\"noopener\">associated<\/a> with a surge of hospitalizations, many of which are associated with accidents and self-harm.\u00a0<\/p><p>\u201cTo look after our country\u2019s health, we need to make sure that people sleep well,\u201d she adds. \u201cThis has so many ramifications for mental and physical health, so giving a chance for us all to access sleep should become a public health priority.\u201d<\/p><p>On that end, at least, there is some good news, thanks to several organizations that are working on addressing these inequities and\/or advocating for making sleep a more even playing field. In 2023, the Canadian Institutes of Health Research awarded $1,100,000 to the University of British Columbia so researchers could investigate public health interventions for sleep.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-17e23c4 e-flex e-con-boxed e-con e-parent\" data-id=\"17e23c4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f0bb0ac elementor-widget elementor-widget-heading\" data-id=\"f0bb0ac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Resources  <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0024d60 elementor-widget elementor-widget-text-editor\" data-id=\"0024d60\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>The University of BC Slumber Lab has various resources <a href=\"https:\/\/nursing.ok.ubc.ca\/research\/parent-child-youth-and-family-health\/sleep-solutions-lab\/\" target=\"_blank\" rel=\"noopener\">online<\/a>, on <a href=\"https:\/\/www.youtube.com\/@SLUMBERLab\" target=\"_blank\" rel=\"noopener\">YouTube<\/a>, and on <a href=\"https:\/\/blogs.ubc.ca\/slumber\/\" target=\"_blank\" rel=\"noopener\">their blog<\/a>.<\/li><li><a href=\"https:\/\/www.researchsleep.ca\/\" target=\"_blank\" rel=\"noopener\">The Canadian Sleep Research Consortium<\/a><\/li><li><a href=\"https:\/\/css-scs.ca\/\" target=\"_blank\" rel=\"noopener\">Canadian Sleep Society<\/a><\/li><li><a href=\"https:\/\/www.anxietycanada.com\/sites\/default\/files\/SleepHygiene.pdf\" target=\"_blank\" rel=\"noopener\">Anxiety Canada<\/a><\/li><li><a href=\"https:\/\/www.heartandstroke.ca\/articles\/how-to-get-a-better-nights-sleep\" target=\"_blank\" rel=\"noopener\">Heart and Stroke Canada<\/a><\/li><li><a href=\"https:\/\/mentalhealthcommission.ca\/resource\/where-to-get-care-a-guide-to-navigating-public-and-private-mental-health-services-in-canada\/\" target=\"_blank\" rel=\"noopener\">Where to Find Mental Health Care in Canada<\/a><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-119e64a elementor-widget elementor-widget-heading\" data-id=\"119e64a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Related reading<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-27ebe6b elementor-widget elementor-widget-text-editor\" data-id=\"27ebe6b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><p><strong><a href=\"https:\/\/mentalhealthcommission.ca\/resource\/design-your-digital-diet\/\" target=\"_blank\" rel=\"noopener\">Design Your Digital Diet: Practical Tips to Re-Balance<\/a><\/strong><\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d33897a elementor-widget elementor-widget-heading\" data-id=\"d33897a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Researched and written by:<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-548c1c2 elementor-widget elementor-widget-text-editor\" data-id=\"548c1c2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/mentalhealthcommission.ca\/post-author\/christine-sismondo\/\" target=\"_blank\" rel=\"noopener\">Christine Sismondo<\/a>, PhD, is a reformed night owl, historian, and writer who loves nothing more than eight hours and is firmly on \u201cTeam Nap.\u201d She\u2019s the author of <em>America Walks into a Bar<\/em>, a deep dive into taverns as political spaces, and a contributor to the <em>Toronto Star<\/em>, <em>The Catalyst<\/em>, and other publications. When she\u2019s not writing about drug policy, intersectional feminism, healthcare, or winning National Magazine Awards and Canadian Online Publishing Awards, Christine might be planning her next travel adventure.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Sleep and Mental Health \u2013 What\u2019s the Connection? Time zone changes, shift work, and anxiety \u2013 to name a few things \u2013 can impact our ability to get a good night\u2019s rest. These facts and tips can help if you\u2019re having trouble hitting the hay. Published: Oct 2025 Key Takeaways Sleep and mental health are&#8230;<\/p>\n","protected":false},"author":4,"featured_media":91441,"parent":0,"template":"elementor_header_footer","meta":{"_acf_changed":false,"footnotes":""},"categories":[808,191],"tags":[],"program":[],"program-area":[],"audience":[],"covid-hub-category":[],"health-canada":[834],"class_list":["post-91431","resource","type-resource","status-publish","has-post-thumbnail","hentry","category-public-resources","category-tip-sheets","health-canada-professionals"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.3 (Yoast SEO v28.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Sleep and Mental Health \u2013 What\u2019s the Connection? - Mental Health Commission of Canada<\/title>\n<meta name=\"description\" content=\"Sleep and Mental Health \u2013 What\u2019s the Connection? 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