I Like Sleep Hygiene
Hello, friends!
This week’s edition of Things I Like is about something we all know we need but often struggle to prioritize: sleep. More specifically, sleep hygiene—the set of habits and environmental factors that help us get consistent, quality rest. As a therapist, I’m always talking with clients about how sleep affects mental health. It’s not just about feeling rested—it’s about being able to think clearly, manage emotions, and engage with life in a meaningful way.
Why Sleep Matters So Much
Sleep isn’t just downtime for the body—it’s essential maintenance for the brain. While we sleep, our brains process emotions, solidify memories, and regulate mood. Poor sleep has been linked to increased anxiety, depression, irritability, and difficulty concentrating. And yet, when life gets busy or stressful, sleep is often the first thing we cut corners on.
Here’s the truth: consistent, restorative sleep is one of the most powerful tools we have for emotional regulation and mental resilience. When you’re sleeping well, everything else gets a little easier.
What Is Sleep Hygiene?
Sleep hygiene is a term that describes the behaviors and environmental conditions that support good sleep. It’s not about perfection—it’s about creating habits that help your body recognize when it’s time to rest. If you’ve ever felt tired but wired at bedtime, or struggled to stay asleep through the night, a few small changes can make a big difference.
Tips for Better Sleep Hygiene
Here are some of the most effective (and therapist-approved) strategies for improving your sleep:
1. Keep 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.
2. Create a wind-down routine.
Spend the last 30–60 minutes of your day doing calming activities—reading, stretching, meditating, or listening to music. Avoid screens, work, or anything that gets your brain too revved up.
3. Limit screen time before bed.
Blue light from phones and TVs can interfere with melatonin production. Try switching to amber light or using blue light filters in the evening. Even better—unplug an hour before bed.
4. Watch caffeine and alcohol.
Caffeine can stay in your system for hours, so try to avoid it after mid-afternoon. And while alcohol might help you fall asleep, it disrupts your sleep cycles and can leave you feeling groggy the next day.
5. Make your sleep space restful.
Keep your bedroom dark, quiet, and cool. Consider blackout curtains, white noise, or anything else that helps you settle into rest mode.
6. Get out of bed if you can’t sleep.
If you're lying awake for more than 20 minutes, get up and do something quiet in low light until you feel sleepy again. This helps your brain associate the bed with sleep—not frustration.
The Mental Health Connection
When I work with clients experiencing anxiety, depression, or emotional overwhelm, one of the first things we check in on is sleep. Often, just improving sleep quality can make other therapeutic work more effective. It’s foundational. If you’re struggling, adjusting your sleep hygiene can be a gentle, accessible place to start.
Conclusion
Good sleep doesn’t fix everything, but it makes everything easier to face. Prioritizing sleep is a radical act of self-care—and a cornerstone of emotional health. If you’re feeling run down, anxious, or foggy, don’t overlook the basics. Thanks for joining me this week in Things I Like. Until next time, remember: know yourself, love yourself, and get some rest.
