By Rebecca Horch, BACYC, CPC
Reading Time: 3 minutes

Sleep deprivation, especially when it’s chronic, isn’t just about waking up tired. We’ve all had nights of bad sleep, the kind we can shake off with an extra cup of coffee and a promise to catch up later. But true sleep deprivation is different. It feeds off itself, creating a dysregulated cycle of just enough sleep to stay alive, but not enough to function. And the longer it lasts, the harder it is to break free.

According to the NIH, “Sleep deficiency can cause problems with learning, focusing, and reacting. You may have trouble making decisions, solving problems, remembering things, managing your emotions and behavior, and coping with change.” An exhausted brain and body quickly shift into survival mode. When you’re running on empty, your nervous system stays on high alert, constantly scanning for potential threats – making it nearly impossible to fall into deep, restorative sleep. This is why sleep deprivation can feel so discouraging. You can do everything “right” to improve your sleep, but if your nervous system doesn’t trust that it’s safe to rest, it takes time to recalibrate.

The relationship between sleep and mental health runs deep. A solid night’s sleep improves learning, decision-making, and emotional regulation. It gives your brain the space to process, reset, and heal. Without it, even simple interactions can feel overwhelming, and unresolved stress becomes harder to manage.

From a mental health perspective, changing how you think about sleep is just as important as adjusting your sleep habits. Ask yourself:

• Were you allowed to fully rest as a child, or was rest something you had to earn?
• Do you view sleep as a necessity, or does it feel like a luxury?
• Does rest feel safe, or is it tied to vigilance, self-worth, or productivity?

For some, sleep has never been just about sleep. If rest has been tangled up with fear, stress, or guilt, improving it isn’t just about a better nighttime routine – it’s about healing your relationship with rest itself.

One of the most powerful ways to do this is by reconnecting with your body’s natural rhythms. When you begin to listen to what your body needs, rather than what you think it should be doing, you can start to build trust with yourself again. Therapy, coaching, and body-based practices like trauma-informed yoga, massage, dance, or somatic work can help untangle rest from the pressure to be constantly productive. Sleep isn’t just a biological function – it’s an act of restoration, self-care, and self-trust.

As you begin this process, it’s also important to understand the natural biological rhythms that influence your sleep-wake cycle. In the next post, we’ll explore how these rhythms impact your ability to rest – and how you can align your habits with your body’s innate timing for deeper, more restorative sleep.

Until next time,

Rebecca

Rebecca Horch( BACYC, CPC )

Rebecca strives to support others in building resilience, self-compassion, connected relationships and self-awareness. She loves to work with people who are ready for the hard work of inner growth and is passionate about helping others tap into their intuitive gifts and use them in this world.

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