The Weird Link Between Happiness and Sleep: Why Sadness Makes You Want to Stay in Bed

At the risk of sounding like a moody person with crazy high and low swings, I normally don’t admit that I sometimes stay in bed long after I’m awake doom-scrolling, while other times I sleep for 4 hours and jump out of bed, ready to take on the world.

It really depends on my moon and how excited I am to work on whatever project I’ve got my hands into next (if you’ve been around a while you know I’m always doing crazy things).

But do you know that feeling that I’m talking about, when you’re sad or overwhelmed, and all you want to do is curl up under a blanket and sleep for twelve hours?
Turns out, there’s a reason for that, and it’s not just you and me.

The UAE healthy future pilot study conducted in 2022 says that the happier you are, the less sleep you actually need to feel rested and function well.
Meanwhile, sadness increases the urge to sleep more, even if your body doesn’t technically need it.

When I first read that, I wasn’t sure if I found it comforting or kind of depressing, but in the end curious was the feeling that won out (as it usually does). Ever wonder why happiness makes you less sleepy, why sadness makes your pillow look extra inviting, and whether you should listen to those signals or fight them? Stick around, it’s about to get good and cozy.

How emotions affect sleep needs

Sleep researchers (again, there’s a lot of them, but I’m mostly referencing that one study I mentioned above) have found that people with higher levels of “life satisfaction”, “optimism”, and “positive emotions” tend to fall asleep faster, sleep more efficiently, and feel more refreshed after fewer hours of sleep. Those cute little photos of people smiling while they hug their pillow and drift off into a nightmare-less sleep? Turns out, pretty accurate.

Meanwhile on the flip side, people who are sad, lonely, or depressed often sleep longer, but don’t really feel more rested. Their sleep quality tends to be much lower, even if they’re logging more hours with the pillows!

So, happiness seems to make your sleep more effective, while sadness makes you feel like you need more sleep to function. What a catch-22.

One theory is that positive emotions help regulate your stress hormones like cortisol, which help to keep your nervous system calmer and reducing that “mental noise” that doesn’t shut up and interferes with deep sleep.

Negative emotions, on the other hand, may actually increase inflammation and disrupt circadian rhythms, making it harder for your body to get truly restorative and restful sleep, even if you’re spending more time in bed.

Why sadness increases the urge to sleep

If happiness makes sleep more efficient, why does sadness make us want to sleep more?

Some psychologists think it’s an evolutionary coping mechanism and that when life feels hard or painful, withdrawing and resting conserves energy. Similar to how when a wild animal is wounded it goes and hides until it’s feeling better. Less chance of being eaten when you’re hiding.
It’s a way for your brain to hit “pause” on that overwhelm, and to give yourself a break from the draining emotional overload you’re stuck in. Maybe it isn’t a physical “hurt” but a mental one that had you hiding until you heal.

Others try to point to sleep as emotional regulation. Sleep literally helps process those hard emotions you’re trying to ignore by reorganizing neural connections and reducing the sharpness of negative memories.

That could work to explain why heartbreak, grief, or even just a tough week makes you crave extra naps. Your brain is asking for more time to sort things out behind the scenes. Thank you, brain.

But here’s the tricky part: if sadness turns into depression, sleeping more doesn’t always help.

Sometimes it just feeds the cycle: more sleep → less energy → less motivation → more withdrawal → more sleep.

Is sleeping more when you’re sad actually bad?

Not really.

If you’re going through something stressful or painful, a little extra sleep might be exactly what you need, so don’t force yourself to ignore the signs from your body.

The problem is just when sleep starts replacing other healthy coping strategies: like movement, connection, or getting outside in the sunlight.
If sleep becomes a way of avoiding life instead of getting yourself ready for it, that’s when it can become a sign of something deeper.

For me, I’ve learned to check in with why I want to sleep more.
Am I physically exhausted, mentally overloaded, or am I just hoping I’ll wake up and feel magically better?

There’s nothing wrong with a lazy day under the covers every once in a while.
But if every day starts looking like that, it might be worth reaching out for support with one of my many therapists (don’t forget, I’m a trauma survivor!).

When happiness messes with sleep in the other direction

Interestingly enough, happiness can sometimes reduce your sleep needs so much that it backfires, because nothing in life is easy.
Ever been so excited for something that you couldn’t fall asleep the night before? This is classic for my mom. Before we do anything big as a family (vacations, parties, etc.) she says she can’t sleep at all the night before.
Or have you ever had a season in life where you were excelling at everything you did so well, you just didn’t want to go to bed at all?

It’s called “euphoria-related insomnia”, yes, that’s a real thing.

Turns out too much excitement, passion, or achievement motivation can actually delay your mind from falling asleep and shorten how long you’re actually sleeping without making you feel tired.
When I first started blogging I would sleep for 3 hours before waking up, excited to write more, no lie.

That’s all great and well and all, until it catches up with you.
Chronic short sleep, even if you feel fine, can lead to burnout if it goes on too long. Hence, me now sleeping for the minimum required amount for me: 4 hours.

How to balance sleep when emotions swing

Try to get yourself into gentle routines if possible. I don’t force strict bedtimes, but I try to wind down the same way every night (reading, Chamomile tea, phone away).

Sunlight in the morning is a must for a lot of reasons. It massively helps reset circadian rhythms even if I’m dragging.
Read: Just 20 Minutes of Sunlight a Day Stimulates Over 200 Antimicrobial Peptides

For the love of god, put some movement into your life too. A walk outside works wonders for both energy and sleep quality at night.

Another one that is super commonly overlooked: light exposure during the day. If I’ve been indoors too long, my sleep gets weird, like really weird.

You can also try to hold yourself more accountable about your sleep, and check in with intention. Am I sleeping to restore, or sleeping to avoid?

I’ve also found that blue-light blocking glasses like these affordable ones on Amazon help me fall asleep faster if I’ve been on screens at night (which is most days)! Honestly a game-changer when emotions are already messing with my rhythms.

Why this matters beyond sleep

The link between happiness and sleep isn’t just interesting, it’s important for all of us to know.

It reminds us that sleep isn’t just a physical function, it’s also an emotional one.
It reflects what’s going on in your mind and heart, not just your circadian clock in a way we should all be mindful of.

When you’re happy, your body rests easier.
When you’re struggling, your body literally needs more time to process.

That doesn’t mean you should ignore long sleep when you’re sad, but it does mean you might need more than just extra hours under the covers…you might need extra care, connection, support, or even a change in routine to help lift the emotional weight that’s adding to your fatigue!!

At the end of the day, sleep reflects where you’re at in life, it’s not going to “solve” sadness, but it can be a signal, or an invitation to notice what your brain and body are trying to work through.

And if you’re lucky enough to be in a season of happiness that lets you bounce out of bed on six hours? Enjoy it. Use that energy and build something truly beautiful. That’s what I try to do anyway.

The happier you are, the less sleep you might need, but happiness isn’t about running on fumes to do whatever it is you’re trying to do.
It’s about feeling rested, restored, and ready for life, no matter how many hours you log under the covers.

Whether you’re in a season of joy, sadness, or somewhere in between, give yourself permission to listen to what your body’s asking for.

And remember: sleep isn’t selfish.
Sometimes it’s the most productive thing you can do.