How Sleep Can Affect Your Mental Health and Improve Your Quality of Life
Sleep has a fundamental role in shaping our overall health and quality of life – helping to regulate hormones, bolster immunity, and enhance cognitive function and emotional resilience. Yet, people often overlook sleep issues as a significant health concern.
Poor sleep can lead to greater irritability, affect physical stamina and weight, and make managing other health conditions, including mental health conditions, challenging. A National Sleep Foundation report found those with poor sleep had greater levels of depression and anxiety.
Sleep’s Impact on Veteran Quality of Life
Many studies look at the connection between PTSD and sleep. Sleep problems are among the criteria for diagnosing PTSD, but research suggests that sleep issues are a key feature of the condition and not just symptoms.
According to the Department of Veterans Affairs (VA), insomnia is the most common PTSD symptom reported by veterans from Afghanistan and Iraq.
The latest Wounded Warrior Project® (WWP) Warrior Survey* also confirms that sleep is a persistent issue for post-9/11 veterans. More than 58% of warriors indicated poor quality sleep. A majority of warriors surveyed who self-reported sleep issues also said they have PTSD. Additionally, warriors experiencing poor sleep report the lowest quality of life scores.
“Poor sleep isn’t just an inconvenience – it affects nearly every aspect of a veteran’s well-being, from their mental and physical health to their ability to form social connections and maintain a high quality of life,” said James Herrera, vice president of WWP’s Physical Health and Wellness initiatives.
Why is Sleep Important for Well-Being?
"Sleep helps the brain and body recharge, like plugging in your phone. It allows the mind to settle and process information you've taken that day," said Erin Fletcher, Psy.D., director of Warrior Care Network® at WWP. "A lack of consistent, quality sleep hinders this, and your brain and body will not work as they should."
Going without sleep or having poor-quality sleep can also lead to increased stress levels, heightened irritability, PTSD flare-ups, and suicidal ideation.
According to the 2024 National Veteran Suicide Prevention Annual Report, sleep disorders are a significant risk factor for veteran suicide. More than half of veterans who ended their lives by suicide between 2020-2022 had reported sleep issues to their VA doctors before their deaths.
"For someone who may be dealing with things like trauma, depression, or anxiety, it becomes a vicious cycle since falling or staying asleep can lead to them being more on edge or anxious, which further inhibits sleep," said Dr. Fletcher.
Most Common Sleep Issues Affecting Veterans
Veterans often face a range of sleep disorders that impact their quality of life. The five most common include:
1. Insomnia: People with this condition struggle to fall or stay asleep. A VA study found that almost 60% of post-9/11 veterans had insomnia, regardless of age, gender, race, military branch, or deployment history. The rates were higher, though, among those with other health conditions. More than 93% of veterans with PTSD, 78% with traumatic brain injury (TBI), and 70% of veterans with chronic pain reported experiencing insomnia.
2. Nightmares: Often linked to PTSD, nightmares can be frequent and severe, replaying traumatic events and disrupting sleep.
3. Sleep apnea: A serious condition where breathing stops and starts during sleep. While obesity is a known risk factor, studies show that exposure to hazardous materials and untreated mental health issues like PTSD, depression, and anxiety also increase risk.
4. Circadian rhythm disorders: These conditions disrupt the body's internal clock and make it difficult to fall asleep or wake up at typical times.
5. Restless legs syndrome: This condition causes an uncontrollable urge to move the legs, making it difficult to get comfortable and sleep.
"When warriors focus on improving their sleep, it can have a profound impact on their mental and physical health,” Herrera said. “That’s why WWP’s Physical Health and Wellness programs take a whole-person approach, helping warriors make meaningful changes that improve sleep and, ultimately, their quality of life.”
How Much Sleep is Enough?
| Can An Hour Make That Much of a Difference? |
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An hour may not seem like much time, but if you only get a few hours of shut-eye a night, 60 minutes is enough to wreak havoc, especially if there are changes to night and day. Light strongly influences the body’s circadian rhythm, the internal clock that dictates your sleep-wake pattern. As a result, many people need help to adjust when changing time zones or during daylight saving time. Dr. Fletcher recommends making gradual adjustments about a week in advance to minimize the effects and feel well-rested when the time change occurs.
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On average, people spend about one-third of their lives sleeping. Although each person is different, seven hours of sleep daily is ideal for most adults, said Dr. Fletcher, but it's a challenging goal for many veterans.
Alarmingly, according to WWP’s Warrior Survey, 79% of respondents reported sleeping less than the recommended seven hours per night for adults. On average, warriors reported sleeping 5½ hours nightly.
While many people might say they can function fine with less sleep, there is a significant link between sleep and performance. Sleep deprivation can lead to costly workplace errors and accidents. According to the Sleep Foundation, the economic impact of insufficient sleep in the U.S. is over $136 billion annually.
How Can I Get Better Sleep?
WWP experts offer these additional tips for good-quality sleep:
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Create a sleep-friendly environment. Dark, cool, and quiet are optimal for good quality sleep. Avoid having a TV in the bedroom, as it can be stimulating. Also, lower the thermostat. A colder room helps the body release melatonin, which helps you fall asleep faster and limits cortisol, a stress hormone that can wake you up.
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Write it down. Worrisome thoughts or fears can impede quality sleep. If you have concerns, keep a pen or paper by the bed and jot them down
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Prioritize sleep. “Be intentional about going to sleep. We hear more and more about ‘bedtime procrastination,’ where people get pulled into something else, like binge-watching a TV show or scrolling social media. Your routine is off, and you become more fatigued, irritable, and less focused,” said Dr. Fletcher.
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Create consistency. Set a specific time to wake up, nap, and lie down at the end of the day. A sleep schedule can help reset your internal clock. It’s also best to avoid changing your pattern to compensate for any lost sleep.
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Be mindful of mealtimes. Avoid eating large or heavy meals or drinking alcohol or caffeine close to bedtime.
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Engage in daily physical activity. "Movement is medicine. Physical activity is an important part of a sound sleep plan,” said Herrera. Though opinions vary, experts suggest avoiding vigorous activity an hour or two before sleep to give the body time to unwind.
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Limit excessive light exposure before bed. Light influences your body’s circadian rhythm, so turn off electronics before bed and embrace low-tech activities, like reading a book, writing in a journal, or taking a warm bath. If you want a social connection, consider a phone call with a friend.
Treatments for Common Veteran Sleep Issues
Depending on the specific sleep disorder, treatment may include medication to help fall or stay asleep or cognitive behavioral therapy. Addressing untreated trauma or stress is important to improve sleep for the long haul, said Dr. Fletcher.
Additionally, Herrera notes that lifestyle improvements are a key part of any sleep improvement program since excess weight, alcohol, and physical activity can contribute to sleep challenges.
Medical interventions may be available for those with sleep apnea.
When to Seek Professional Assistance?
The time to seek support is now. WWP has various programs and services designed to help veterans get an accurate sleep disorder diagnosis, identify any underlying conditions affecting sleep quality, and find the right treatment to improve their well-being.
"Good quality sleep is hard," said Dr. Fletcher. "Give yourself some grace as you develop new routines and habits, knowing that every change is a positive step toward better sleep and a healthier you."
Learn more about WWP’s mental health programs and physical health services available to warriors and their families.
*Warrior Survey, Wave 3 (conducted May 25-Aug.1, 2023)
Contact: Cynthia Weiss – Public Relations, cweiss@woundedwarriorproject.org, 904.738.2589
About Wounded Warrior Project
Since 2003, Wounded Warrior Project® (WWP) has been meeting the growing needs of warriors, their families, and caregivers — helping them achieve their highest ambition. Learn more about Wounded Warrior Project.