Sleep Hygiene for Better Mental Health
Good sleep is essential for mental health. Sleep hygiene means creating habits and conditions that help you sleep well every night.
Why Sleep Matters for Mental Health
- Mood Regulation: Poor sleep worsens anxiety and depression
- Brain Function: Sleep helps process emotions and memories
- Stress Management: Quality sleep reduces stress hormones
- Decision Making: Better sleep improves judgment and focus
- Emotional Balance: Adequate rest stabilizes your mood
Create a Sleep Schedule
- Go to bed at the same time every night
- Wake up at the same time every morning
- Aim for 7-9 hours of sleep
- Keep the schedule even on weekends
- Avoid long daytime naps (max 20-30 minutes)
Optimize Your Bedroom
- Keep the room cool (60-67°F / 15-19°C)
- Make it dark (use blackout curtains)
- Keep it quiet (use earplugs if needed)
- Use comfortable bedding
- Remove screens and work materials
Evening Routine
- Stop caffeine after 2 PM
- Avoid heavy meals 2-3 hours before bed
- Turn off screens 1 hour before sleep
- Dim the lights in the evening
- Do relaxing activities (reading, stretching)
- Take a warm bath or shower
What to Avoid
- Alcohol before bed (disrupts sleep quality)
- Intense exercise close to bedtime
- Blue light from phones and computers
- Stressful conversations or activities
- Checking the clock repeatedly
If You Can’t Sleep
- Don’t force it – get up after 20 minutes
- Do a calm activity until you feel sleepy
- Practice deep breathing or meditation
- Avoid turning on bright lights
- Return to bed when drowsy
Remember: Good sleep hygiene takes time to build. Be patient and consistent. Better sleep means better mental health.