The Key to Restful Nights: Sleep Hygiene Tips for Better Mental Health

In today’s fast-paced world, getting quality sleep can feel like an impossible task. Whether it’s stress, screen time, or poor habits, many factors contribute to restless nights. But did you know that improving your sleep hygiene can have a profound impact on your mental and physical well-being?

Let’s explore simple yet effective changes you can make to transform your sleep and wake up feeling refreshed.

1. Cut the Caffeine, Nicotine, and Alcohol

Many people unknowingly sabotage their sleep with hidden sources of caffeine—like soda, tea, or even chocolate. Nicotine (including vaping and patches) and alcohol also interfere with sleep cycles. Stop consuming these at least six hours before bedtime to give your body time to wind down.

2. Set a Sleep Schedule—and Stick to It!

Your body craves consistency. If you go to bed at 8 PM on weekdays but stay up until 4 AM on weekends, your sleep cycle is constantly disrupted. Pick a consistent bedtime and wake-up time that works every day of the week—your body will adjust, and falling asleep will become much easier. Train your “sleep brain” like an athlete. Just as when you first dribbled a basketball, you had to think about every single step of dribbling a ball. Once you have been doing it consistently, you can dribble without thinking. Your brain will recognize the time and start to be ready for bedtime. Your brain can learn patterns of time and sleep routines.

3. Naps: Friend or Foe?

Short naps can be beneficial, but long or late naps can ruin your nighttime sleep. If you must nap, keep it under 30 minutes and avoid napping after 3 PM.

4. Limit Screen Time Before Bed

Phones, tablets, and TVs emit blue light, which signals your brain to stay awake. Ideally, turn off screens 1-2 hours before bedtime. If that’s not possible, consider using blue light-blocking glasses or amber-hued lighting to minimize disruption. I have amber-hued glasses and they take a minute to get used to, but they do help. They are affordable and you can grab you a pair at Amazon.

5. Exercise and Sunshine: The Sleep Boosters

Regular daytime exercise and natural sunlight exposure help regulate your sleep-wake cycle. But beware—working out too close to bedtime (within 2-3 hours) can leave you feeling wired instead of tired.

6. Create a Sleep-Friendly Bedroom

A comfortable sleep environment is essential. Consider:

✅ Temperature: Keep it cool (between 60-68°F)

✅ Darkness: Use blackout curtains or a sleep mask

✅ Noise: Try a white noise machine or earplugs

✅ Bedding: Invest in a supportive mattress and pillows, and replace them regularly

✅ Electronics: Keep TVs, phones, and tablets out of the bedroom (or on silent)

7. Healing Sleep Spaces for Trauma Survivors

If you’ve experienced trauma, your bedroom might hold negative associations. Reclaim your space by:

✨ Changing bedding, decor, and wall colors

✨ Moving furniture or relocating to a different room

✨ Adding comforting elements like twinkle lights, dreamcatchers, or crystals

✨ Using scents like lavender or sage to promote relaxation.

Talk to a Professional – If nightmares are chronic and distressing, trauma-focused therapy like Cognitive Processing Therapy (CPT), EMDR (Eye Movement Desensitization and Reprocessing), or medication options may be helpful.

I know firsthand that poor sleep affects every part of life, and PTSD-related nightmares make it even harder. If you’re struggling with this, know that you’re not alone—and there are ways to make sleep feel safe again.

8. The Power of Weighted Blankets

Weighted blankets can be a game-changer for anxiety. They provide gentle, calming pressure that helps reduce restlessness and improve sleep quality.

9. Keep Work and Entertainment Out of Bed

Your bed should be for sleeping only. Working, gaming, or scrolling social media in bed trains your brain to stay alert instead of winding down. Make it a habit to use your bed only for sleep (and intimacy).

10. Build a Relaxing Bedtime Routine

A calming nighttime ritual signals your brain that it’s time to sleep. Try:

🛁 A warm bath or shower

☕ A non-caffeinated herbal tea (I like chamomile tea)

📖 Reading a book (not on a screen!)

😌 Using a mindfulness app like Calm

11. Watch What You Eat and Drink Before Bed

Heavy, greasy, or spicy meals can cause discomfort and disrupt sleep. Eat dinner at least 3-4 hours before bedtime and avoid drinking excessive fluids late in the evening to prevent waking up to use the bathroom.

12. Are Your Pets Waking You Up?

If your furry friend steps on your head in the middle of the night, it might be time to set boundaries. Consider giving pets their own sleeping space outside of your bedroom.

13. Read Your Way to Sleep

Reading a physical book (not an e-reader) under dim light can help your brain naturally relax. If your child struggles with sleep, reading together can be a comforting bedtime ritual.

14. Morning Sunlight & Daily Activity

If you stay in a dark room all day and don’t move much, your body may struggle to recognize when it’s time to sleep. Get outside in the morning for a few minutes of natural sunlight and engage in daily activities like short walks, art, or music.

15. Train Your Brain for Positive Thoughts

If worries keep you awake, schedule “worry time” earlier in the day to process concerns. Before bed, shift your thoughts to happy scenarios, goals, and dreams to help your mind relax.

16. Essential Oils for Sleep

Lavender and chamomile oils can promote relaxation when used in a diffuser or sprayed on a pillow. Be mindful if you have pets, as some oils can be harmful to animals.

17. Try Light Therapy for Better Sleep

There are special light devices that mimic natural sunlight in the morning, helping regulate your sleep-wake cycle. These can be especially helpful for seasonal depression and irregular sleep patterns. You can purchase a reasonably-priced 10,000 LUX light on Amazon.

18. Track Your Sleep with Smartwatches & Rings

Technology isn’t always the enemy of sleep—it can actually help! Smartwatches and sleep-tracking rings (like the Oura Ring, Apple Watch, or Fitbit) monitor sleep patterns, heart rate, and movement throughout the night. These tools provide insight into sleep quality, including how much deep and REM sleep you’re getting.

If you struggle with sleep, tracking your patterns can help you identify habits that improve or worsen your rest. Are you waking up too often? Not getting enough deep sleep? Seeing the data can motivate you to make better sleep choices and tweak your routine for better results.

My Personal Take

I personally love sleep—it’s underrated and one of the most important foundations of wellness. I truly believe that even if someone has a "perfect life," a few weeks of insomnia or poor sleep can make everything start to crumble. While there’s no such thing as a truly perfect life, I use this example to emphasize just how vital sleep is.

When your tank is empty, your ability to handle daily stressors decreases. It becomes hard to think, cope, manage responsibilities, or even make simple decisions. This doesn’t just affect you—it impacts your family, friends, coworkers, and even strangers (like that sweet lady at the checkout who you accidentally snapped at because you were running on fumes).

The sleep hygiene tips above aren’t just theories—I use some of them myself. Of course, we’re all different, and what helps one person might not help another, but what do you have to lose? Just try them!

I personally use both a smart ring and a smartwatch to track my sleep patterns, and wow—so insightful! I usually get my regular seven hours, but I noticed I struggle with the REM stage sleep. Since REM sleep is crucial for memory, emotional regulation, and cognitive function, I went on a personal journey to improve it.

One thing I’ve started incorporating is meditation—which, I’ll admit, isn’t the easiest with Attention-Deficit/Hyperactivity Disorder (ADHD). But I’m working on it! I wouldn’t say I’m killing it just yet, but I’ve seen some improvement in my REM sleep, and honestly? I’ll take that small victory! Progress is progress.

I focus on helping individuals whose sleep is impacted by mental health challenges. While I don’t treat medical conditions like sleep apnea, I am dedicated in supporting you in addressing how mental health affects your rest and overall being. If you feel that your mental health has been negatively affected your sleep or your mental health has been negatively affecting your sleep, please reach out at 606-400-2227.

Final Thoughts

Good sleep hygiene isn’t just about getting more hours of sleep—it’s about quality sleep that leaves you feeling rested and refreshed. If I’ve learned anything from tracking my sleep, it’s that small lifestyle changes can make a big difference.

If you’re struggling with sleep, I encourage you to try a few of these tips. We’re all different, and what works for one person might not work for another—but if something helps, even a little bit, it’s worth it.