Sleep well, feel better – MIELI ry’s expert explains the importance of sleep

Sleep is good for your brain and your mood

Good sleep and mind go hand in hand. When the mind is well, sleep is often of a higher quality, and a good night's sleep reinforces mental wellbeing. We interviewed Mari Huhtiniemi, an expert psychologist at MIELI ry, to find out how much sleep does for our mental health.  

Mari Huhtiniemi stresses how important sleep is, especially for the brain. "The brain does a kind of second job during sleep – clearing out waste products, processing emotional experiences and information, and strengthening important synaptic connections. This is important for learning new things and for maintaining mental health.”

Also, the worries that were on your mind during t he day can feel less stressing after a good night's sleep.” During sleep, the brain processes what has happened on an emotional and information level. As the brain processes the issue, the irrelevant aspects of the situation may be weeded out and the issue become structured in a more reasonable way. Then, the next day it might not seem such a big issue,” Huhtiniemi says.

The effects of a good night's sleep can be seen in many ways in everyday life. High-quality and adequate sleep improves concentration, creativity and problem-solving skills, among other things. It also helps with emotional regulation and stress tolerance so that everyday challenges don't seem so overwhelming. Sleep deprivation, on the other hand, can have negative effects on both the mind and the body. Even one poorly slept night can lead to mood dropping and irritability, for example. Prolonged sleep difficulties can even expose to depression and anxiety.

However, Huhtiniemi points out that even if one night's sleep is short, there is no reason to panic. "Temporary sleep problems are a normal part of life. If you have an important event the next day that makes you sleep poor, your mind and motivation will push you forward, even if you are sleep-deprived. Studies have shown that you can perform even better, momentarily, than after a good night's sleep."

Sleep is built during the day

Huhtiniemi stresses that good sleep is built throughout the day, and a regular sleep rhythm is one of the most important factors: "It's important to wake up at about the same time every morning, even if you're tired. This will keep your sleep rhythm regular, increase your sleep pressure during the day and make it easier to fall asleep in the evening."

Exercise and "positive stress" accumulated during the day also play a key role with regard to sleep. The brain needs activity, but you also need to take care of recovery during the day. "When the brain is inevitably stressed while working, it is a good idea to rest it with breaks during the day, rather than waiting for the evening or a day off," Huhtiniemi stresses. A varied and regular diet also supports good sleep, as a steady energy level during the day helps the body and mind to calm down in the evening.

Calming bedtime routines can make it easier to fall asleep

Evening routines also matter. Huhtiniemi stresses, however, that sometimes the evening may be too late to affect sleep. However, regular calming evening routines can help your body and mind to prepare for sleeping. Reading a book, breathing exercises or light stretching are good examples of calming evening routines. Writing down the challenges of the day can also help. "If things are on your mind, it pays to write them down before going to bed. This can help free the mind for a restful sleep."

The sleeping environment affects sleep quality - even small factors matter for sensitive sleepers

The sleeping environment also plays an important role in sleep. Huhtiniemi says that, especially for sensitive people, bedroom materials, lighting, colours and temperature can have a significant impact on sleep quality. "For some, the mood in the bedroom is not the deciding factor, but for the more sensitive, the nervous system may be more responsive to sensory stimuli, such as the feel of the duvet or the lighting in the room."

Tips for a calming bedroom:

1. Choose the Familon bed, duvet and pillow that are right for you as your sleep companions.

2. Decorate your bedroom to be soothing and pleasing to the eye.

3. Adjust the temperature to suit – some sleep better in cooler conditions, others prefer warmer.

4. Choose soothing tones for your decor and bedding. Discover Familon's soothing textiles.

5. If you sleep badly when there is light, wear a Tencel sleep mask in the spring and summer.

Mercy and a good night's sleep go together

While good sleep practices support sleep and mental wellbeing, sleep is not something that can be performed. It's also important to consider what things might be disturbing your sleep and to think about ways to influence them. Huhtiniemi points out that everyone has trouble sleeping from time to time and self-compassion is an important tool in such situations. "You have to be merciful to yourself and remember that it's okay if you don't sleep well sometimes. If you've done everything you can to improve your sleep, it's important to accept your situation and be merciful about your sleep."

"You have to invest in your own recovery and think about the things that contribute to it. Satisfying hobbies, exercise and social relationships can help take your mind off your worries, which often makes it easier to fall asleep at night," concludes Huhtiniemi.

Mari Huhtiniemi has a Master's degree in psychology and works for MIELI ry as an expert psychologist, especially in the field of mental health at work. In addition, Huhtiniemi will soon complete her specialisation in health psychology, as sleep and health are topics that are close and important to her.

Familon is part of the 2025 Mielinauha campaign! Mielinauha is MIELI's nationwide campaign to raise positive awareness about mental health and raise funds for mental health and crisis intervention in Finland. You can now buy Mielinauha ribbons in all Familon stores across Southern Finland!

Find your nearest Familon store >

Published 27.2.2025