What Makes a Good Night's Sleep?

Interview with Dr Dennis Roberts, Clinical Psychologist

Sleep is one of the most common problems our patients struggle with at the Paris Psychology Centre. We asked Dr Dennis Roberts, a clinical psychologist with a special interest in sleep, to share a few thoughts on why it matters so much for mental health.

As a clinical psychologist, how important is sleep?

Sleep plays a huge role in mental health, but it’s something many people struggle with. I regularly see patients whose sleep problems are affecting how they feel day to day. Sleep isn’t just about rest, it gives our minds and bodies time to reset, process emotions, and function properly. You don't have to be a clinical psychologist to understand the importance of sleep. Most people can see it in their daily life.

Why does sleep matter so much psychologically?

While we sleep, our bodies repair themselves and our brains sort through memories and emotions. When sleep is disrupted, people often notice changes in mood, focus, and anxiety levels. Over time, ongoing sleep problems can make issues like depression or anxiety worse. On the other hand, even small improvements in sleep can lead to better emotional balance, more energy, and greater resilience to stress.

You often talk about “sleep hygiene.” What does that mean?

Sleep hygiene simply refers to the habits and environment that support good sleep. When we create routines that signal to the body that it’s time to wind down, then falling asleep, and staying asleep, tends to become easier. It also means removing those behaviors that might train us to lie awake at night. People are often surprised to hear this but the truth is that many times poor sleep is a learned habit. What we have learned we can unlearn, and we do that be changing our bed time behaviors and our sleep environment. That's sleep hygiene. 

What sleep habits do you usually focus on with clients?

Keeping regular bedtimes and wake-up times is one of the most important things you can do for your internal clock. Schedules can help us in many ways, not just sleep, but boy oh boy do regular schedules help our sleep. I also encourage people to keep the bed for sleep only, rather than doing things like reading, watching films, or scrolling on phones. All of these things can counter-train the brain to stay alert in bed. The bed should be associated with sleep. Having a wind-down routine before sleep can help too. This might mean having a cup of herbal tea, reading something light, or finding something calm that helps tell our brain that it's time for sleep. A quiet, dark, and cool bedroom makes a difference, as does paying attention to caffeine and alcohol. And exercise is great for sleep, but perhaps not right before bedtime.

"Waking up multiple times a night is OK... it doesn't mean you're not sleeping well. "

What if someone does all of this and still can’t sleep?

These habits are a strong foundation, but they’re not a magic solution for everyone. Sometimes people do everything “right” and still lie awake night after night. That can be a sign that thoughts and worries about sleep itself may be getting in the way.

How does mindset affect sleep?

Many people become anxious or frustrated about sleep, worrying about how long it will take to fall asleep or how they’ll feel the next day. Unfortunately, that pressure can make sleep even harder. Letting go of the idea that sleep has to be perfect every night, and taking a more flexible approach, can actually help things improve. And I need to say something important here. Most of us wake up multiple times a night. People worry about this but, honestly, within reason that's ok. Good sleep does not mean closing your eyes and then eight hours later opening them. You may wake up during the night. But know that just because someone might wake up two, three or four times in a night doesn't mean that they aren't sleeping well. 

When should someone consider therapy for sleep difficulties?

If sleep problems have been going on for a while, or if your sleep quality is affecting your mood or daily life, then Cognitive Behavioral Therapy for Insomnia (CBTi) is often recommended. It’s an evidence-based approach that doesn’t rely on medication and focuses on changing the patterns that keep sleep difficulties going.

How does CBTi help?

CBTi helps break unhelpful cycles around sleep, including anxiety and overthinking. It also teaches practical strategies, such as managing our time in bed, that help retrain the brain to associate the bed with rest rather than frustration. Many people are surprised by how effective it can be.

Any final thoughts for people who are struggling with sleep?

If sleep has been a challenge, you don’t have to deal with it on your own. Improving sleep often has a ripple effect on overall wellbeing. Whether it’s adjusting habits, changing how you think about sleep, or exploring CBTi, there are options, and better sleep really is possible.