WRITTEN BY: SARAH RIVERA, LPC-S In times of busyness, it’s easy to forget the importance of sleep, but better sleep equals better mental health—it’s that simple. Whether it’s work, family obligations, or financial stress, we often prioritize everything else, leaving our basic needs, including sleep, at the bottom of the list. What’s surprising is how quickly this neglect can affect us—eating habits suffer, sleep patterns get disrupted, and even basic activities like physical movement and breathing can become harder to maintain. Crazy, right?
Why Better Sleep is Essential for Better Mental Health
It’s important to understand the essential role sleep plays in our mental well-being. Think of sleep as the time your body and mind use to recharge. It’s like plugging your devices into a charger—except, in this case, it’s your physical and emotional battery that needs recharging. For adults, men generally need seven or more hours, while women typically require eight or more hours per night. Without enough sleep, we can feel like we’re running on empty, stuck in the yellow zone.
Bad Sleep Equals Bad Mental Health
When we don’t get enough sleep, it can lead to a range of mental and emotional reactions. Sleep loss increases cortisol, the stress hormone, which can cause mood swings, memory problems, trouble focusing, irritability, and even feelings of hopelessness.
Bad sleep habits can worsen mental health symptoms. Poor sleep makes anxiety worse, increases stress, and raises mood swings. It affects thinking, making it harder to focus, remember, or think clearly. It also makes it harder to control emotions, causing irritability and outbursts. Over time, poor sleep makes it more difficult to handle stress and raises the risk of depression.
Simply put, better sleep, better mental health—when we focus on sleep, we improve our well-being, and everything else falls into place.
How to Make Your Sleep Better
If your mind feels foggy, focusing seems impossible, or you’re feeling disconnected from everything around you, it might be time to assess your sleep quality.
Start by tracking how many hours of sleep you’re getting each night. Keep a journal or diary to note when you go to bed and when you actually fall asleep—these two things are very different! Also, take note of how often you wake up during the night and whether your sleep is interrupted. This simple exercise will give you insight into your sleep habits and help identify areas for improvement.
Once you’ve identified patterns, you can begin improving your sleep routine. Here are a few tips to get started:
- Limit liquids before bed: Avoid drinking liquids a couple of hours before going to sleep to prevent waking up in the middle of the night.
- Optimize your sleep environment: Make sure the temperature in your room is comfortable. A cool, quiet space is ideal for sleep.
- Cut out screen time: Turn off all electronic devices at least one hour before bed. The blue light emitted by phones, tablets, and computers can trick your brain into thinking it’s daytime, making it harder to fall asleep. Even if you think using your phone helps you wind down, it’s likely making the problem worse.
- Be consistent: Establish a regular sleep schedule. Going to bed and waking up at the same time every day can help regulate your body’s internal clock.
Now, I know habits can be tough to break, but it’s important to start somewhere—why not today? Once you’ve made some changes to your routine, keep tracking your sleep. Pay attention to any shifts in your mood, energy, and ability to concentrate. You might be surprised by the improvements you notice.
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