Sleep Hygiene Basics

Sleep isn't just about rest—it's foundational to your mental health. When you're not sleeping well, everything else gets harder: managing emotions, concentrating, coping with stress. Building healthy sleep habits (sleep hygiene) can make a real difference.

Why Sleep Matters for Mental Health

Poor sleep and mental health challenges feed into each other. Depression and anxiety make it harder to sleep. Lack of sleep makes depression and anxiety worse. Breaking this cycle starts with creating conditions that support good sleep.

Research shows that consistently good sleep helps:

• Regulate emotions and reduce irritability
• Improve concentration and decision-making
• Lower anxiety and manage stress better
• Support your body's ability to heal and recover

Building a Consistent Sleep Routine

Your body has a natural clock (circadian rhythm) that thrives on consistency. Here's how to work with it:

Keep a regular schedule - Try to go to bed and wake up at the same time every day, even on weekends. Your body learns when to feel sleepy and when to wake up.

Create a wind-down ritual - Start calming activities 30-60 minutes before bed: reading, gentle stretching, listening to quiet music, or taking a warm bath. This signals to your brain that sleep is coming.

Watch your evening habits - Avoid caffeine after 2pm, limit alcohol (it disrupts sleep quality), and finish eating 2-3 hours before bed.

Your Sleep Environment Matters

Make your bedroom a place designed for rest:

• Keep it cool - Around 65-68°F is ideal for most people
• Make it dark - Use blackout curtains or an eye mask
• Reduce noise - Try earplugs, a fan, or white noise
• Reserve bed for sleep - Avoid working, scrolling social media, or watching TV in bed

What to Do When Sleep Won't Come

If you've been lying awake for more than 20 minutes, get up and do something calm in low light until you feel sleepy. Lying there frustrated makes sleep harder. Try reading something gentle, listening to a meditation, or doing light stretching.

When to Get Help

If sleep problems persist for more than a few weeks, or if you're experiencing extreme daytime fatigue, snoring, or gasping during sleep, talk to your doctor. Sleep disorders like insomnia and sleep apnea are treatable.

Sleep is not a luxury—it's a biological necessity. Be patient with yourself as you build new habits. Small, consistent changes add up.

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This resource is educational and not a substitute for professional medical advice. If you're struggling with persistent sleep issues, please reach out to a healthcare provider.