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Sleep
Poor sleep and low mood feed each other. Here is how to break the cycle.
Dr. Elena Marsh
Sep 4, 2026 · 8 min read
Fig. 01
Photograph for the Mentora Journal
A two-way street
Low mood disrupts sleep, and poor sleep lowers mood the next day. Over weeks, the two can lock into a cycle.
What helps
Consistent wake times, light in the morning, a wind-down routine and, for many people, CBT for insomnia. Medication can help in the short term.
When to get help
If poor sleep has lasted more than a month, it is worth treating directly.
Sleep and mood speak to each other all night long.
Protect your wake-up time and the rest gets easier.
A note before you go
If you have tried everything and still lie awake, CBT for insomnia has strong evidence and often works within six to eight weeks.
This article is for general information and is not a substitute for personal medical advice. If you are struggling, reach out to a clinician you trust.
Written by
Dr. Elena Marsh
Board-certified psychiatrist and mindfulness teacher in Portland, Oregon.
