Changing your sleeping habits for better mental health doesn’t have to be a huge intervention. Going to bed at a consistent time is one of the most effective ways to improve your sleep hygiene.
From there, you can make adjustments to your sleeping environment and add to your bedtime routine one thing at a time. For instance, no screen time an hour before bed may help, or you might try a simple meditation practice to help you wind down. Getting sunlight first thing in the morning and keeping a sleep diary are other small steps that can help with better sleep and improved moods.
If you’re not getting a full night of restful sleep each night, the effects on your mental health can build up over time. In this article, we’ll share seven small ways you can change your sleeping habits to improve your mental health.
7 small sleeping habit changes that can improve your mental health
Sleep and mental health have a bidirectional relationship. When one is suffering, the other will, too. Many people experience insomnia that’s related to mental health conditions, such as major depressive disorder or generalized anxiety disorder. At the same time, sleeping too much can affect your ability to get high-quality sleep at night.
It’s not just your nighttime routine that determines the amount of sleep you get and your sleep quality. Your activities in the morning, your sleeping environment, and even the food you eat can make a difference.
Try making these changes to your sleeping habits for better all-around mental health:
Consistent sleep schedule
Going to bed and waking up at a regular time, even on the weekends, can help you regulate your circadian rhythm for better sleep. You may start by setting a bedtime reminder and a morning alarm on your phone.
If you’re still not feeling well-rested, try making gradual adjustments by going to bed 10 minutes earlier each week.
Screen-free wind-down time
Blue light from devices with screens can keep you up later and impact REM sleep. Try not to watch TV or use devices in the hour before you go to bed. You may be able to reduce the effect by turning down your screen brightness or wearing blue light glasses.
The best approach is to find other activities in the late evening, like reading a book or doing some gentle stretching.
Bedroom environment optimization
If you don’t have the right conditions in your sleeping area, you may not be getting the best quality sleep possible. The temperature, lighting and sound can all affect your sleep. First, make sure your room is dark enough. If you don’t have air conditioning, try opening a window or turning on a fan to make the room cooler.
You can also try different pajamas and bedding to see what’s most comfortable. Some people may need white noise to fall asleep. A fan can be helpful for this, too, or you can find recordings to play on your phone.
Mindful evening nutrition habits
Avoiding caffeine and alcohol late in the day is just the beginning when it comes to nutrition for better sleep. Other foods to avoid in the evening include simple carbs, sugar and foods high in saturated fat. However, some healthy fats, such as those from nuts or seeds, may support melatonin production when consumed earlier in the evening.
There are some foods you can add to your diet for better sleep. These include poultry, fish, cherries, eggs and vegetables, which contain nutrients that help sleep quality
Brief bedtime relaxation practice
A simple relaxation practice like deep breathing or progressive muscle relaxation can help you transition into a restful sleep. To practice progressive muscle relaxation, you’ll tense up each muscle group in your body and then relax them one at a time.
Start with your toes, give them a squeeze, and then move up to your feet and lower legs, all the way up to your head. You can also explore yoga nidra guided meditations.
Morning light exposure
Getting sunlight first thing in the morning can help you fully wake up and get your day started. This method is used to treat seasonal affective disorder (SAD). Try stepping out on your porch when you have your morning coffee, or go for a short walk.
Sleep diary tracking
Becoming more aware of your sleeping habits can help you make more intentional choices. Try using a sleep tracking app or keeping a notepad by your bed.
Write down what time you go to bed and when you wake up. You can also note what new habits you’re trying and track your moods or your energy level. However, be careful to avoid obsessive monitoring, which can lead to orthosomnia, a form of sleep anxiety driven by excessive tracking.
Start changing your habits for better sleep and better mental health
Quality sleep isn’t just about feeling rested. It’s a cornerstone of mental wellness that affects everything from emotional regulation to cognitive function and overall resilience. Your sleep habits are part of a broader wellness regimen that should include a balanced diet, exercise and self-care. Each of these elements impacts the others.
At Lightfully, we recognize that mental and physical wellness go hand in hand. Our licensed clinicians take a holistic and personalized approach to helping our clients manage their habits and behaviors. Our Precision Care Model (PCM) helps you proactively transform your thoughts, feelings, behaviors and relationships for sustainable mental wellness.
If your mental health symptoms are affecting your ability to function, please contact us. We can talk about what you’re noticing and help you plan your next steps.
