According to the CDC, about 1 in 3 American adults don’t get enough sleep each night. Some people might lose a few hours here and there while others struggle with sleep disorders like insomnia. 

While not getting enough sleep can be annoying and make you reach for that extra cup of coffee the next day, there are more serious repercussions to consider. When you sleep, your mind and body recharge. Sleep is necessary for proper bodily functions. It also has a strong impact on your mental health. 

We still don’t fully understand why sleep plays such a big role in our mental health but it’s clear that it does. If your sleep hygiene isn’t where it needs to be, it can worsen the symptoms of anxiety and the symptoms of other psychological disorders. 

Let's take a closer look at what sleep hygiene is and why it’s so important for your mental health. 

What is Sleep Hygiene?

Sleep hygiene simply refers to the health of your sleep habits. It’s about setting the right environment for yourself to get a healthy amount of sleep each night and doing things that will help you to sleep, rather than hinder it. 

An example of good sleep hygiene is keeping a sleep schedule  –  going to bed at the same time each night and waking up at the same time each day.

Someone with poor sleep hygiene might stay up late or sleep at different times. They might keep their phone in bed and look at it until the moment they fall asleep. Or, they might fall asleep on the couch watching television. 

If you’re not getting enough sleep, taking a look at your sleep habits is a good place to start. If you don’t, you may start to experience the mental health effects associated with poor sleep. 

Taking Care of Your Mental Health

So, why does sleep matter for mental health? You should think of it as a function that is just as important as eating and drinking – your mind and body need it to work properly. 

While we don’t fully understand the causal mechanisms in mood disorders, we do know that poor sleep plays a key role in the development of depression and other mood disorders. If you already struggle with certain issues, like bipolar disorder, a lack of sleep can make it harder to manage your symptoms. You might experience more episodes of mania or hypomania. 

Even ADHD can be impacted by a lack of sleep.  Research has shown that anywhere from 25-55% of children with ADHD experience disturbances in their sleep. 

The simplest way to understand the importance of getting enough sleep is to think about “recharging your batteries”. Without enough rest, you can’t function cognitively on a daily basis. Unfortunately, that can quickly lead to mental health conditions that are difficult to deal with. 

How to Improve Your Sleep Hygiene

There are certain things you can do to improve your sleep health every night. As a result, you can take better care of your mental health, too. 

A good sleep routine begins earlier than bedtime. Avoid caffeine near your bedtime.  Be mindful of how many caffeinated drinks you’re consuming and what time of day you're consuming them. You may need to cut down or shift your consumption to earlier in the day. 

Exercise, but not too close to bedtime, can also help to improve sleep quality. 30 minutes of any exercise that raises your heart rate can positively impact sleep. Aim for this on most days of the week. 

At bedtime,  it’s important to make sure your bedroom provides the environment you need for a good night’s rest. Keep your bedroom cool, dark, and quiet. 

Try to develop a “sleep routine”. As stated above, that includes going to bed at the same time each night and waking up at the same time each day; sleep-wake times should be consistent. 

Your sleep routine should also include things to help you wind down. In the last hour before bed, you should be engaging in activities that don’t take a lot of cognitive energy. Avoid using electronic devices for the hour before bed. Your sleep routine might include reading a book for a few minutes before bed, listening to sleep meditations, or journaling. 

Another important part of your sleep routine is teaching your mind to associate your bed with sleep. Avoid doing other activities like work or schoolwork in bed: bed should be for sleep and sexual activity. 

Ultimately, investing the time into improving your sleep hygiene is worth it; you will see huge benefits to your mental and physical health.

About: Chanderbhan Psychological Services is a therapy practice located in Laredo, Texas. We help individuals and couples who are struggling in different areas of their lives gain the clarity they need to grow and change. We also offer telehealth to individuals located in the wider State of Texas.  To read blogs on mental health and relationships, visit our website.