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Mental Well-Being: Sleep Hygiene Basics

  • Writer: Michelle Olaithe
    Michelle Olaithe
  • Sep 24, 2024
  • 2 min read

Updated: Jun 5

Sleep hygiene plays a crucial role in maintaining good mental health. In today's fast-paced world, it's easy to neglect our sleep patterns, but doing so can have serious consequences for our psychological well-being. Poor sleep hygiene can lead to increased stress, anxiety, and depression, as well as decreased cognitive function.


Crocheted baskets on a shelf; one holding cotton pads, the other blue-handled cotton swabs. Soft lighting creates a calm, tidy mood.

So, what exactly is sleep hygiene? It refers to a set of practices and habits that promote good sleep quality and daytime alertness. Here are some key components of sleep hygiene that can significantly impact your mental well-being:


1. Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and improve the quality of your sleep.


2. Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, taking a warm bath, or practicing relaxation exercises. Avoid stimulating activities, like using electronic devices or watching TV, as they can interfere with your ability to fall asleep.


3. Optimize Your Sleep Environment: Make sure your bedroom is conducive to sleep. Keep the room dark, quiet, and at a comfortable temperature. Invest in a comfortable mattress and pillows to ensure proper support.


4. Limit Caffeine and Alcohol Intake: Both caffeine and alcohol can disrupt your sleep patterns, so it's best to avoid consuming them close to bedtime.


5. Regular Exercise: Engaging in regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous exercise close to bedtime, as it may have the opposite effect.


Two women in sportswear high-five in front of a bright red wall. One holds a "Boxed Water Is Better" carton. Both are smiling.

We've made a free downloadable printable for your wall to remind you of these basics.



In conclusion

By incorporating these sleep hygiene practices into your daily routine, you can significantly improve your sleep quality and, in turn, positively impact your mental well-being. If you're struggling with sleep issues that are affecting your mental health, consider seeking support from a mental health professional. Remember, prioritizing your sleep is a crucial step in taking care of your psychological well-being.



Michelle, on behalf of the SleepPsychologist team.


This article is for information purposes only. Please refer to the full disclaimer and terms and conditions before making use of this information.

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