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Sleep Hygiene – Restoring Your Mind Through Better Sleep Habits
- Shaila Anjum
- Sep 16
- 2 min read
Good sleep is not a luxury—it’s a foundation for mental health. And yet, many of us struggle to fall asleep, stay asleep, or feel rested in the morning.
The good news? You can improve the quality of your sleep by making simple changes to your habits and environment. This practice is called sleep hygiene, and it plays a vital role in emotional regulation, focus, and stress management.
Why Sleep Matters for Mental Health
Sleep is when your brain restores itself. Poor sleep doesn’t just leave you tired—it affects:
Mood stability
Memory and attention
Emotional resilience
Coping with anxiety and depression
In fact, chronic sleep issues can both contribute to and worsen mental health concerns.
Sleep Hygiene Tips for a More Restful Night
Try these evidence-based strategies to improve your sleep:
Create a Consistent Sleep Schedule
Go to bed and wake up at the same time every day—even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep naturally.
Limit Screen Time Before Bed
Phones, TVs, and tablets emit blue light, which disrupts your body’s melatonin production. Aim to turn off screens at least 30–60 minutes before bedtime. Try reading a book or listening to calming music instead.
Optimize Your Sleep Environment
Make your bedroom a sanctuary:
Keep the room cool, quiet, and dark
Use blackout curtains or a sleep mask
Reduce clutter to promote a sense of calm
Use your bed only for sleep and rest—not for work or scrolling
Be Mindful of What You Consume
Avoid caffeine and heavy meals in the evening. While alcohol might make you drowsy, it disrupts deep sleep cycles. Opt for herbal tea or a light snack if needed.
Wind Down with a Bedtime Routine
Give your body and mind cues that it’s time to rest. A routine might include:
Gentle stretches or breathing exercises
A warm bath or shower
Journaling to release racing thoughts
Avoid Lying in Bed Awake
If you can't sleep after 20 minutes, get up and do something calming in dim light—like reading—until you feel drowsy. This helps prevent your brain from associating bed with frustration or anxiety.
🌟 Better Sleep Takes Practice
Just like therapy, improving your sleep is a process. These habits might feel unfamiliar at first, but with time and consistency, they can significantly improve how you feel—physically and emotionally.
If sleep continues to be a struggle, your therapist can help explore underlying issues like anxiety, racing thoughts, or nighttime rumination.
You deserve rest. Let’s make it a priority.
Better Sleep Takes Practice
Just like therapy, improving your sleep is a process. These habits might feel unfamiliar at first, but with time and consistency, they can significantly improve how you feel—physically and emotionally.
If sleep continues to be a struggle, your therapist can help explore underlying issues like anxiety, racing thoughts, or nighttime rumination.
You deserve rest. Let’s make it a priority.
