Sleep isn’t just rest—it’s essential mental maintenance. Each night, your brain uses sleep to regulate emotions, consolidate memories, and reset stress levels. When sleep is cut short, your mind feels the effects almost immediately.
I’m A Commercial Pilot—You Won’t Believe What I Actually Make
Your present job plans may be disrupted by this pilot’s income, so buckle up.
You might be surprised to learn how much pilot Garrett Ray makes flying out of New York’s airports, as he disclosed on his YouTube channel.
When he revealed that he earns $213.97 an hour as a first officer, or co-pilot, he stunned the audience.
Don’t quit and change careers just yet, even though that might sound like a dream.
Ray goes days without flying because being a pilot is not a 9 to 5 career, and he frequently needs to wait a long period between an outbound trip and his return home.
Ray’s favourite flight, for instance, is from JFK Airport to Phoenix, Arizona. Prior to his return, he must endure a 24-hour stopover. Even if he enjoys the journey, the young pilot does not get the “best bang for the buck” because he is only compensated for his 10 hours of flight time and spends 40 hours away from home.
He has therefore shifted his attention to routes that will allow him to make the greatest money with the least amount of downtime.
“Today’s trip I deadheaded from LGA (LaGuardia Airport) to DFW (Dallas Fort Worth) and then I operated DFW to LGA,” he told the Daily Mail.
Deadheading is the practice of a pilot travelling to their next job but not working until they arrive at their destination. allows Ray to work on his laptop outside for four hours.
“I was paid $1,556 for just over seven hours, and my time away from base was just over nine hours,” he explained. “This is a phenomenal scenario. Yeah, I had to get up super early, but I’m back by 3 p.m.”
Ray works 80 hours a month and earns about $17,109 overall. That sum would rise even further, to about $350 per hour, if he were promoted to captain.
That’s a staggering $27,199 a month. You know, flying high.
Over time, chronic poor sleep doesn’t just make you tired—it raises your risk for anxiety, depression, mood swings, and cognitive decline. Here’s how sleep and mental health are deeply connected, and what you can do about it.
😴 Short-Term Mental Effects of Poor Sleep
Just one night of poor sleep can result in:
1. Increased Irritability
You’re more likely to overreact emotionally.
Small frustrations can feel overwhelming.
2. Reduced Focus and Concentration
Tasks take longer to complete.
You make more mistakes or forget things easily.
3. Impaired Decision-Making
You’re more impulsive and less rational.
This can lead to unhealthy choices in food, spending, or relationships.
4. Lower Resilience to Stress
Everyday stressors feel more intense.
You may feel more anxious or overwhelmed.
5. Difficulty Regulating Emotions
Poor sleep disrupts communication between the prefrontal cortex (rational brain) and amygdala (emotional center), making you more reactive.
🕳️ Long-Term Mental Health Risks of Sleep Deprivation
Consistently getting less than 7 hours of quality sleep increases the risk of:
🔹 1. Anxiety Disorders
Sleep deprivation heightens activity in brain regions involved in threat detection.
You may experience racing thoughts, restlessness, and panic more often.
🔹 2. Depression
Poor sleep affects serotonin and dopamine regulation.
People with insomnia are 10x more likely to develop depression.
🔹 3. Mood Disorders
Increased risk of bipolar disorder episodes or worsening mood instability.
Even mild sleep disruptions can trigger manic or depressive phases.
🔹 4. Chronic Stress
Constant tiredness keeps your body in fight-or-flight mode.
This causes elevated cortisol levels and emotional burnout.
🔹 5. Cognitive Decline
Long-term sleep loss impairs memory, learning, and problem-solving.
It’s linked to increased risk of Alzheimer’s and other forms of dementia.
🧬 The Brain on Sleep: What Happens Overnight
Your brain goes through critical processes while you sleep:
Sleep Stage
Mental Benefit
Deep Sleep
Emotional recovery, immune support
REM Sleep
Dreaming, memory consolidation, mood regulation
Light Sleep
Transition and physical rest
Poor sleep quality—especially reduced REM sleep—leaves emotional regulation and memory processing incomplete.
🧘♀️ Signs Your Mental Health Is Suffering from Poor Sleep
You’re constantly anxious or on edge
You feel unmotivated or emotionally numb
You find it hard to focus, remember things, or stay organized
You isolate yourself socially
You feel overwhelmed by small decisions or tasks
🌙 How to Improve Sleep for Better Mental Health
✔️ 1. Stick to a Regular Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends.
✔️ 2. Limit Stimulants and Alcohol
Avoid caffeine after 2 PM and alcohol within 3 hours of bedtime.
✔️ 3. Create a Wind-Down Routine
Dim the lights, put away screens, and do something calming before bed (reading, meditation, light stretching).
✔️ 4. Get Daylight Exposure
Natural light helps regulate your circadian rhythm and improves sleep quality.
✔️ 5. Consider Therapy
Cognitive Behavioral Therapy for Insomnia (CBT-I) is highly effective for sleep-related mental health struggles.
🏁 Final Thoughts
Poor sleep doesn’t just make you tired—it reshapes how you feel, think, and interact with the world. Prioritizing sleep is one of the most effective and natural ways to boost your mental health daily.
You don’t have to wait for burnout or breakdown to make a change—improving your sleep tonight can start healing your mind tomorrow.
Would you like a printable sleep hygiene checklist, a 7-day sleep improvement plan, or help finding a CBT-I resource? I’m here to support you.
