Sleep Deprivation, Substance Use, and Mental Health: The Terrible Cost of Being Exhausted
March 23rd, 2026
When most people think about what most influences addiction and other mental health issues, they think of drug use, trauma, stress, relationship trouble, family patterns, etc. These are all good answers, but there is another one that has a profound impact but doesn’t get as much attention: sleep.
Sleep deprivation, which is often defined in research as sleeping less than 6-7 hours per night, does more than leave you tired. It has been shown to contribute to everything from heart disease and digestive issues to anxiety and depression.1 Sleep deprivation shortens lifespans and tempers. It can also make recovery from addiction much harder.2 The effects from lack of sleep can show up in nearly every area of life, from mood and concentration to cravings and physical health.
When people struggle with addiction to alcohol, other drugs, and destructive behaviors, sleep suffers, and they suffer as a result. Many drugs of abuse disrupt sleep patterns, even if they seem on the surface to help. Unfortunately, the changes addiction causes in brain chemistry make proper, restful sleep difficult. The longer someone is in active addiction, the more they will likely struggle with sleep. This is one reason sleep problems are so common in people with substance use disorders (SUDs).
At Windmill Wellness Ranch, we see these effects all the time. Clients come in struggling with sleep and are desperate for relief. Some feel like they want to leave treatment in the first few days while their bodies and brains adjust. After they get their first night of good sleep, they start to find hope that they can recover.
How Sleep Deprivation Impacts Our Brains
Sleep involves much more than our bodies and brains taking a break. It is a time for the brain to consolidate memories, reset vital processes, and regulate itself. When we don’t get enough, we become vulnerable to:
- Heightened anxiety
- Depression that is harder to shake
- Difficulty regulating emotions
- Poor decision making
- Poorer brain function overall
As you can imagine, when all this is going on, addictive and self-destructive actions start to ramp up. This can put us in a cycle of increased vulnerability to strong emotions, leading to bad decisions, using more alcohol and other drugs, less quality sleep, even greater vulnerability, and so on. In many people, this becomes a bidirectional cycle, meaning poor sleep worsens mental health and substance use, while substance use and mental health symptoms make sleep even worse.
Common Symptoms of Sleep Deprivation
A lot of people do not realize how badly sleep loss is affecting them because they have felt exhausted for so long that it starts to seem normal. But the symptoms of sleep deprivation can be serious and easy to miss if you are used to living that way.
Common signs include:
- Trouble focusing or remembering things
- Irritability and a short temper
- Feeling more anxious or emotionally raw
- Headaches and body fatigue
- Falling asleep at the wrong times
- Increased cravings for sugar, caffeine, alcohol, and other drugs
- Feeling “wired and tired” at the same time
These symptoms can look a lot like worsening depression, anxiety, burnout, or even relapse risk. That is one reason sleep deserves much more attention in mental health and addiction treatment than it often gets.
The Illusion That Alcohol Helps With Sleep
Alcohol is popular as a means to fall asleep for people around the world. As many as 1 in 5 U.S. adults drink to fall asleep, with that rate going up to 1 in 3 among people with insomnia, and almost 2 out of 3 people who already have an alcohol problem.3 Because it temporarily relieves stress and can lead to drowsiness, many people rely on it. But what is it really doing to our sleep?
It turns out that while people may fall asleep more easily, the quality of their gets worse.4 REM dream states that are vital for mental health get shorter, sleep is interrupted more often, and snoring and sleep apnea are more likely to happen. As a result, people think they are getting enough sleep but feel exhausted anyway. This can make it tempting to use more alcohol the next night to “catch up,” but this only makes things worse.
Why Driving Sleepy Is As Dangerous as Driving Drunk
One aspect of sleep deprivation that is often overlooked is the effects on driving. Research consistently shows that driving while sleepy is as or more dangerous than driving while under the influence of alcohol.5 When people drive while sleep deprived, their reaction time slows, they are more easily distracted, and they can fall asleep for a few seconds at a time, all while operating heavy machinery at high speeds.
To make matters worse, when sleep deprivation and alcohol are combined, the risks multiply. A recent study found that people who regularly use alcohol and don’t get enough sleep are 40% more likely to make bad decisions.6 Putting this combination behind the wheel can have deadly consequences for themselves and anyone around them.
How Windmill Helps Clients Get Healthy Sleep
At Windmill Wellness Ranch, we recognize that sleep is a cornerstone of healthy recovery. That’s why we work with clients to:
- Learn about why it’s so important and how alcohol and other drug use make things worse
- Get into sleep routines that involve consistent bedtimes, healthy exposure to daylight, and better habits around sleep that can serve them for a lifetime
- Work on anu underlying anxiety and trauma that often cause insomnia
- Find sleep medications that work for them when this seems appropriate
We know it takes more than just getting more hours in bed. We help our clients get more restorative sleep as a vital part of their recovery. They can then think more clearly, make better decisions, and have fewer emotional issues.
As their sleep improves, clients find they are more patient, have fewer mood swings, and get more out of therapy. Addictive cravings are easier to manage, and hope grows.
At Windmill, helping clients get better sleep is just one of the many ways we help people heal and then grow. If you or someone you love needs support, we are here. Call 830-223-2055 or contact us online to take the first step toward healing.
References
- Shah, A. S., Pant, M. R., Bommasamudram, T., Nayak, K. R., Roberts, S. S., Gallagher, C., ... & Pullinger, S. A. (2025). Effects of sleep deprivation on physical and mental health outcomes: an umbrella review. American Journal of Lifestyle Medicine, DOI: 15598276251346752.
- Hyndych, A., Koval, K., Dzeruzhynska, N., & Mader, E. C. (2025). Sleep and psychiatric disorders: Bidirectional interactions and shared neurobiological mechanisms. PLOS Mental Health, 2(12), e0000531.
- McCullar, K. S., Barker, D. H., McGeary, J. E., Saletin, J. M., Gredvig-Ardito, C., Swift, R. M., & Carskadon, M. A. (2024). Altered sleep architecture following consecutive nights of presleep alcohol. Sleep, 47(4), zsae003.
- Zheng, D., Yuan, X., Ma, C., Liu, Y., VanEvery, H., Sun, Y., ... & Gao, X. (2021). Alcohol consumption and sleep quality: a community-based study. Public health nutrition, 24(15), 4851-4858.
- Lowrie, J., & Brownlow, H. (2020). The impact of sleep deprivation and alcohol on driving: a comparative study. BMC public health, 20(1), 980.
FAQs
How much sleep do adults actually need for mental health?
Between 7-9 hours of good sleep is necessary for mental and physical health. When people consistently get less, risk of anxiety, depression, and other mental health issues increases noticeably.
Doesn’t alcohol help people fall asleep?
While alcohol can help people feel drowsy, the sleep that follows is of poor quality. People who use alcohol get less restful sleep, lose more of their vital REM cycle, and are more likely to struggle with sleep apnea and snoring.
Is it true that sleep deprivation is as dangerous for driving as alcohol?
Yes, sleep deprivation is as bad or worse as alcohol use when it comes to driving, although the reasons are different for each. Reflexes slow and it’s hard to pay attention to what is important. When alcohol and sleep deprivation are combined, the risks only get worse.
Why do sleep problems often seem worse in early recovery?
When people are in early recovery, their brains are adjusting to a new way of life, including rebuilding after chemical use. This often makes sleep seem worse, but this period passes quickly with proper care. Once people in early recovery get to the other side of this, they start to feel much better.
Does Windmill prescribe sleep medications?
Yes, when it seems appropriate. We provide non-addictive sleep aids as part of a comprehensive approach that teaches clients how to get better sleep for the rest of their lives, thus making recovery easier and better.
