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What One Extra Hour of Sleep Could Do for Your Mental Health
October 24, 2026
An extra hour of sleep? We’ll take it.
When daylight saving time ends, the clocks fall back an hour, giving us a rare opportunity to get a little more rest.
And if you’ve been feeling stressed or exhausted lately, that extra sleep could do more for your mental health than you realize.
“Sleep and mental health have a strong connection,” says Kimberly Sain, PhD, psychologist and training and education coordinator at Hartford HealthCare’s Anxiety Disorders Center, part of the Institute of Living. “Poor sleep can make anxiety, depression and stress feel worse, while mental health conditions can make it harder to get quality sleep. They often feed into each other.”
So could that extra hour actually make a difference? Here’s what you might notice, and why the benefits depend on more than one night of sleep.
1. You might feel less stressed or anxious
Ever notice how everything feels more overwhelming when you’re tired? That’s not your imagination.
When you’re sleep deprived, your brain isn’t able to regulate your emotions as efficiently as it should. As a result, everyday stressors can feel bigger and more difficult to manage.
“If you’re already prone to anxiety, you may notice symptoms become significantly worse after a few nights of poor sleep,” says Dr. Sain.
If you’ve been running low on sleep, an extra hour of rest could help you feel calmer and prepared to handle stress the next day.
> Related: How to Calm Down When You’re Stressed: 7 Quick Ways to Reset
2. You could be less irritable
When you’re tired, it’s easier to get frustrated over things that normally wouldn’t bother you.
“Poor sleep can amplify feelings of tension and emotional reactivity,” says Dr. Sain.
Getting enough rest helps your brain manage emotions more effectively, so you’re less likely to lose your patience over minor frustrations.
And if you’re already feeling stretched thin, that can make a noticeable difference in your day.
> Related: 5 Warning Signs Your Body Is Under Too Much Stress
3. Your mood and concentration might improve
Sleep plays an important role in memory, concentration and emotional well-being. Without enough of it, staying focused can get harder, and your mood tends to suffer.
“An extra hour of sleep can absolutely help you feel better the next day,” says Dr. Sain. “You may notice improved concentration, better mood and greater patience. But meaningful mental health benefits come from consistent sleep habits over time.”
That distinction matters. One extra hour might make Monday feel a little easier, but it won’t erase weeks of poor sleep.
> Related: What a 15 Minute Walk Outside Actually Does to Your Brain
4. Better sleep can lower your risk of depression
There’s also a longer term connection between sleep and depression.
“Changes in sleep are one of the most common symptoms we see in people with depression,” says Dr. Sain. “For some, insomnia develops. Others have the opposite problem, where they sleep too much but never feel rested.”
And that relationship works both ways.
“Chronic sleep deprivation can increase your risk of developing depression, and depression can make sleep problems worse,” Dr. Sain adds.
This two-way connection is one reason sleep and mental health should be considered together when symptoms persist.
> Related: Didn’t Sleep Well? Here’s What to Eat the Next Day
5. The biggest benefits come from making that extra hour a habit
Before you get too excited about your bonus hour, there’s a catch.
Turning the clocks back doesn’t guarantee you’ll actually sleep longer. Your body’s internal clock may still wake you up at your usual time, and the shift in daylight can temporarily disrupt your sleep schedule.
And even if you do manage an extra hour on Sunday morning, the benefits may be short-lived if you go right back to getting too little sleep.
Most adults need seven to nine hours of sleep each night. If you’re consistently getting less, the time change could be an opportunity to rethink your routine.
“You don’t need perfect sleep to see benefits,” says Dr. Sain. “Even small improvements can lead to better energy, mood and emotional resilience.”
Try using the time change to establish a more consistent bedtime and wake-up time. Getting outside for some morning sunlight can also help your body adjust to the new schedule.
Can one extra hour of sleep really improve your mental health?
If you’ve been sleep-deprived, that additional rest may help you feel better. But don’t expect one night to completely change how you feel, especially if you’re dealing with anxiety or depression.
“Mental health conditions are real medical conditions,” says Dr. Sain. “While improving sleep is often an important step, it’s more involved than that. You may also benefit from therapy, medication or other forms of support.”
If anxiety, depression or other mental health symptoms are affecting your daily life, talk with a healthcare professional.
“Sleep is one tool,” Dr. Sain adds. “It’s an incredibly valuable tool, but it’s not the only one.”