The Benefits of Going to Bed Before 10 PM: How Sleep Impacts Mental Health and Hormones
In today’s fast-paced world, sleep often takes a backseat to work, social obligations, and screen time. However one of the best gifts you can give yourself is to prioritize sleep!
Did you know that going to bed before 10 PM, can have profound effects on mental health and overall well-being?
The Importance of Sleep for Mental Health
Sleep is essential for cognitive functioning, emotional regulation, and overall psychological well-being. Poor sleep quality and insufficient rest are strongly linked to increased risks of anxiety, depression, and mood disorders (Harvey et al., 2017). When individuals do not get adequate sleep, the brain struggles to regulate emotions effectively, leading to heightened stress responses and irritability.
Moreover, deep sleep stages, particularly slow-wave sleep, play a crucial role in memory consolidation and emotional processing. A consistent bedtime before 10 PM aligns with the body’s natural circadian rhythm, enhancing sleep quality and reducing the risk of mental health disturbances (Walker, 2017).
Hormonal Impact of Inadequate Sleep
Lack of sleep disrupts essential hormonal functions, affecting stress response, appetite regulation, and overall metabolic health. Key hormones influenced by sleep deprivation include:
Cortisol: Often referred to as the “stress hormone,” cortisol levels naturally decline in the evening to promote relaxation. However, sleep deprivation leads to prolonged elevated cortisol levels, increasing stress, anxiety, and risk for mental health disorders (Leproult & Van Cauter, 2010).
Melatonin: This hormone regulates sleep-wake cycles. Exposure to artificial light at night and inconsistent sleep schedules suppress melatonin production, making it harder to fall and stay asleep (Chang et al., 2015).
Ghrelin and Leptin: Sleep deprivation disrupts hunger-regulating hormones, increasing ghrelin (which stimulates appetite) and decreasing leptin (which signals satiety). This imbalance can lead to overeating and weight gain, which are linked to mood instability and increased stress levels (Spiegel et al., 2004).
Growth Hormone: Released primarily during deep sleep, growth hormone supports muscle repair, metabolism, and overall physical health. Poor sleep reduces its secretion, affecting recovery, energy levels, and overall resilience (Van Cauter et al., 2000).
Tips for Improving Sleep Hygiene
To reap the benefits of quality sleep, consider implementing the following habits:
Stick to a Consistent Sleep Schedule: Going to bed and waking up at the same time daily helps regulate circadian rhythms.
Reduce Screen Time Before Bed: Blue light from devices suppresses melatonin production; aim for at least 30–60 minutes of screen-free time before sleep.
Create a Relaxing Bedtime Routine: Activities like reading, meditation, or a warm bath signal the body to prepare for rest.
Optimize Your Sleep Environment: A dark, cool, and quiet bedroom enhances sleep quality.
Limit Stimulants and Heavy Meals Before Bed: Avoid caffeine and heavy meals late in the evening. Prioritize protien and healthy fats during the day to help maintain blood sugar.
Going to bed before 10 PM aligns with the body’s natural rhythms, promotes mental health, and maintains hormonal balance. By prioritizing sleep, individuals can enhance emotional well-being, reduce stress, and improve overall physical health. Making sleep a priority is a simple yet powerful step toward holistic wellness.
If you are struggling with getting to bed on time, going through the throws of sleepless nights due to stress or parenting, please know you are not alone. Our highly trained therapists are here to help you!
Thank you for being here,
Dr. E
References
Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.
Harvey, A. G., Murray, G., Chandler, R. A., & Soehner, A. (2017). Sleep disturbance as transdiagnostic: Consideration of neurobiological mechanisms. Clinical Psychology Review, 54, 19-31.
Leproult, R., & Van Cauter, E. (2010). Role of sleep and sleep loss in hormonal release and metabolism. Endocrine Development, 17, 11-21.
Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846-850.
Van Cauter, E., Leproult, R., & Plat, L. (2000). Age-related changes in slow wave sleep and REM sleep and relationship with growth hormone and cortisol levels in healthy men. JAMA, 284(7), 861-868.
Walker, M. P. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.
