Emotionally, sleep regulates mood by balancing neurotransmitters and stress hormones. Chronic deprivation alters brain chemistry, particularly in regions that govern emotional control and impulse management. This is why sleeplessness often manifests as irritability, anxiety, or low motivation. REM sleep, where dreaming occurs, plays a particularly important role — helping process emotions and integrate complex experiences. Without enough of it, emotional regulation suffers, leaving individuals more reactive and less adaptable.

Building Better Sleep Habits

Good sleep isn’t luck — it’s a learned routine. Consistency anchors the circadian rhythm, so aim to go to bed and wake up at the same time daily, even on weekends. Limit caffeine after midday and avoid heavy meals or alcohol close to bedtime. While alcohol may induce drowsiness, it disrupts deep sleep and causes early awakenings.

Create an environment that promotes rest: keep the bedroom cool, dark, and quiet, and minimize blue light exposure from screens an hour before bed. For those struggling to unwind, pre-sleep rituals like reading, stretching, or gentle breathing exercises can signal to the body that it’s time to rest.