Sleeping Better, Feeling Better: Mental Health Tips for Optimal Sleep Hygiene

Getting good quality sleep is crucial for our mental, emotional, and physical well-being. Here are 10 tips to help you improve your sleep. Don't worry about doing everything perfectly. Begin with the ones that seem achievable and gradually incorporate the others at your own pace. Remember that these are general recommendations, and some may not be applicable to your specific situation.

Establish a Sleep Routine
Maintain a consistent sleep schedule every day, including weekends and holidays. Establish a calming 20-minute bedtime routine to do right before bed.

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Limit Screen Time
To prevent sleep disruption caused by digital light, avoid digital screens for 1-2 hours before bedtime.

Mind Your Eating and Drinking
Avoid heavy meals and excessive water before bedtime. Finish eating at least 2 hours before sleep and drink most of your water earlier in the day. A balanced diet and limiting caffeine, alcohol, nicotine, and other chemicals will help promote better sleep.

Create a Sleep-friendly Environment
Ensure that your bedroom is quiet, cool, and dark, and use white noise or a night light if needed. Choose comfortable bedding, pillows, and blankets. Set boundaries with family members or pets that may disrupt your sleep.

Stay Active
Engage in physical activity earlier in the day to promote healthier, more restful sleep.

Manage Stress
Practice relaxation techniques such as deep breathing, meditation, or yoga. If needed, work with a mental health counselor to learn additional stress management skills.

Reserve Your Bed for Sleep Only
Refrain from activities such as reading, working, or watching TV in bed. Use a chair or desk for other activities to train your brain to associate your bed with sleep.

Deal with Insomnia Properly
If you can't sleep, stay in bed. Instead of getting up to do other things, do calming activities like stretching or daydreaming. If you must get up, engage in relaxing activities such as reading a book or coloring.

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Use Lighting to Your Advantage
To help regulate your sleep rhythm, expose yourself to bright light in the morning and dim the lights in the evening.

Limit Naps
If you need to nap, keep them short, and take them early in the day.

Adopting healthy sleep habits can help promote better sleep and improve overall health and well-being. By following these tips, you can improve your sleep hygiene and get the restful sleep you need to feel your best.

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The author, Camilla Olsen, CMHC, is licensed to see clients in the State of Utah. If you are interested in starting therapy with her, please fill out the Request an Appointment form on her website.
You may also be interested to know, that she has published a workbook. Click here to read more about it!