Sleep is often the first thing people sacrifice when life gets busy, but mental health experts say doing so could come at a significant cost.

According to clinical psychologist Tony de Gouveia of Netcare Akeso Alberton, quality sleep is far more than a way to recharge physically—it plays a vital role in emotional wellbeing, brain function and overall health.

He believes many people continue to underestimate the powerful connection between sleep and mental health, despite growing evidence that inadequate rest contributes to anxiety, depression, poor concentration and reduced productivity.

“Just how much our sleep affects our mental health and wellbeing is generally vastly underestimated,” said de Gouveia.

“The role of poor sleep in anxiety and depression is well documented. It’s not only our physical energy that is replenished during sleep, but it is also essential for our cognitive functioning and emotional regulation.”

A Widespread Problem

Health experts recommend that most adults get between seven and nine hours of quality sleep each night. However, de Gouveia said that between one-third and one-half of people regularly fail to meet this recommendation.

In today’s fast-paced world, long working hours, demanding schedules and constant digital connectivity have made sleep one of the first casualties of a busy lifestyle.

“Burning the midnight oil is the enemy of productivity and creativity, yet when we are under pressure, rest is often the first thing we tend to sacrifice,” he said.

“We need to rethink how we value our sleep. Rest is fundamental to productivity, not its opposite.”

Research has shown that insufficient sleep can affect memory, decision-making, mood and immune function, while chronic sleep deprivation has also been linked to an increased risk of cardiovascular disease, obesity and type 2 diabetes.

More Than Just Insomnia

While many people associate sleep problems with insomnia, de Gouveia noted that there are more than 80 recognised sleep disorders.

Among the most common are chronic insomnia and obstructive sleep apnoea, a condition in which breathing repeatedly stops and starts during sleep, often resulting in poor-quality rest and excessive daytime fatigue.

Because many sleep disorders go undiagnosed, people may not realise that persistent tiredness, irritability or difficulty concentrating could be signs of an underlying medical condition.

The Hidden Cost of Screen Time

Modern technology is also taking a toll on sleep quality.

De Gouveia highlighted late-night “doomscrolling”—the habit of endlessly consuming negative or emotionally charged content on social media—as an increasingly common contributor to poor sleep.

The blue light emitted by smartphones, tablets and computers suppresses melatonin, the hormone that helps regulate the body’s natural sleep-wake cycle. As a result, falling asleep becomes more difficult and sleep quality may decline.

He also expressed concern about the impact of excessive screen time on teenagers, warning that disrupted sleep may affect learning, memory and concentration during the school day.

Stress Can Keep the Mind Awake

Stress remains one of the biggest barriers to a good night’s sleep.

For many people, bedtime is when worries become most noticeable. Racing thoughts about work, finances or personal responsibilities can make it difficult to fall asleep, creating a frustrating cycle in which anxiety fuels sleeplessness, and lack of sleep increases anxiety.

“Each stressful thought takes the average person about 20 minutes to process before they can start to fall asleep,” de Gouveia explained.

Breaking this cycle often requires addressing both sleep habits and the underlying causes of stress.

Avoid Relying on Alcohol or Cannabis

Although some people use alcohol or cannabis to help them fall asleep, de Gouveia cautioned that these substances interfere with the body’s natural sleep architecture.

While they may initially cause drowsiness, they can reduce restorative deep sleep, increase nighttime awakenings and, over time, contribute to dependence and poorer overall sleep quality.

Women Face Unique Sleep Challenges

De Gouveia noted that women are statistically more likely than men to experience sleep disturbances.

Hormonal changes during menstruation, pregnancy and menopause can all affect sleep quality. In addition, caregiving responsibilities, particularly for young children, often contribute to interrupted sleep and increased fatigue.

Simple Habits That Can Improve Sleep

Developing healthy sleep habits—often referred to as good sleep hygiene—can make a meaningful difference.

Some practical strategies include:

Go to bed and wake up at the same time every day, including weekends.
Switch off electronic devices at least 20 to 30 minutes before bedtime.
Reduce exposure to bright lights in the evening.
Avoid caffeine after lunch and limit alcohol before bed.
Keep your bedroom cool, dark, quiet and comfortable.
Avoid long daytime naps that may interfere with nighttime sleep.
Build relaxing bedtime routines such as reading, stretching or practising mindfulness.
Make sleep a priority rather than something that fits into whatever time is left.
Know When to Seek Help

Occasional restless nights are normal, but persistent sleep difficulties should not be ignored.

“If your sleep doesn’t improve or you still don’t feel rested, consult a doctor to investigate whether there may be an underlying physical cause, or book an appointment with a mental health professional if stress, anxiety or racing thoughts are keeping you awake,” de Gouveia advised.

As awareness grows around the importance of mental wellbeing, experts say quality sleep should no longer be viewed as a luxury. Instead, it should be recognised as one of the most effective and accessible ways to support both physical and emotional health.