As mental health professionals we often emphasize the importance of daily habits that support emotional and psychological well-being. Among the most foundational, yet frequently overlooked, are rest and sleep.
While the fast pace of modern life can make rest feel like a luxury, science consistently shows that quality sleep and adequate downtime are not just helpful but essential for mental health. From managing stress and regulating mood to reducing the risk of mental illness, the role of rest in our psychological resilience cannot be overstated.
The Link Between Sleep and Mental Health
Research indicates a strong, bidirectional relationship between sleep and mental health. Inadequate sleep can increase the risk of developing mental health conditions, while many mental health issues can, in turn, interfere with sleep.
Sleep problems are especially common in those with mental health issues like depression, anxiety, and ADHD. Poor sleep can worsen symptoms and even increase the risk of developing certain mental health conditions.
A Statistics Canada study found that in 2020, adults aged 18 to 64 years had an average sleep duration of 7.9 hours, with 77% meeting sleep duration recommendations. However, 18% of adults in this age group slept less than the recommended 7 hours per night.*
Rest Beyond Sleep
It’s also important to differentiate between sleep and rest. While sleep is a physiological state essential for brain and body restoration, rest can include a variety of practices that give the mind a break—such as spending time in nature, taking short breaks during the workday, practicing mindfulness, or engaging in creative activities without performance pressure.
These forms of rest play a critical role in preventing burnout, reducing stress, and enhancing our ability to emotionally regulate—all of which are protective factors for mental health.
Why Rest and Sleep Matter in Therapy
While therapy can be an important tool for managing mental health challenges, it’s most effective when it works in tandem with basic self-care. That includes prioritizing rest and sleep. Many therapeutic approaches, from cognitive behavioural therapy to trauma-focused models, incorporate attention to sleep patterns and rest routines as part of treatment planning.
In fact, there is a growing body of evidence supporting Cognitive Behavioural Therapy for Insomnia (CBT-I) as an effective, first-line intervention for chronic insomnia. CBT-I is recommended in Canadian clinical practice guidelines and has been shown to improve both sleep and overall mental health outcomes.
Tips for Supporting Rest and Sleep
Here are a few evidence-informed strategies that can help promote healthier rest and sleep habits:
- Keep a consistent sleep schedule, even on weekends.
- Limit screen time before bed, as blue light can disrupt the body’s natural circadian rhythm. In 2020, 68% of adults aged 18 to 64 reported using electronic media within 30 minutes of bedtime.
- Avoid caffeine or alcohol late in the day, both of which can interfere with sleep quality.
- Create a restful environment, such as a cool, dark, and quiet bedroom.
- Take intentional breaks during the day, not just at night—regular downtime supports emotional recovery.
In Summary
Sleep and rest are not indulgences. They are essential components of mental wellness. As mental health providers, we encourage individuals to view rest not as time wasted, but as an investment in their overall well-being.
By fostering a culture that values sleep and rest as much as productivity, we can help reduce the stigma around taking breaks and support healthier communities across Canada.
References:
* Statistics Canada. (2022). Sleep behaviours among Canadian adults: Findings from the 2020 Canadian Community Health Survey healthy living rapid response module. https://www150.statcan.gc.ca/n1/pub/82-003-x/2022003/article/00001-eng.htm