“It does not matter how happy you are and how well your life is going, it is scientifically impossible to feel well when you don’t get enough sleep.” – Dr. Grange Isaacson
Want to guess how many people thrive while sleep-deprived….? Zero!
Research consistently shows that 100% of sleep-deprived individuals experience some level of depression or anxiety (Harvey et al., 2011).
Despite this, many people lack literacy in sleep hygiene. Poor sleep is linked to impaired mental health and cognitive decline. Implementing evidence-based sleep hygiene practices can significantly enhance well-being.
Evidence-Based Strategies for Better Sleep
1. Maintain a Consistent Sleep Schedule
Going to bed and waking up at the same time daily—even on weekends—regulates the body’s circadian rhythm and enhances sleep quality (Czeisler et al., 1999). Irregular sleep patterns are associated with mood disorders and cognitive impairment (Palagini et al., 2015).
Pro Tip: Commit to 30 days of consistency; once sleep debt is repaid, waking up early on weekends becomes easier.
2. Optimize Your Sleep Environment
A cool, dark, and quiet room supports deep sleep. Reducing ambient noise and light exposure improves sleep efficiency (Gooley et al., 2010). The National Sleep Foundation recommends a bedroom temperature of 60–67°F (NSF, 2021).
Pro Tip: Try an eye mask, earplugs, and a white noise machine.
3. Limit Blue Light Exposure Before Bed
Screens emit blue light, which suppresses melatonin and disrupts sleep (Chang et al., 2015). Experts recommend reducing screen use at least an hour before bed or using blue-light-blocking glasses.
Pro Tip: Set a bedtime alarm to begin a screen-free wind-down routine.
4. Avoid Stimulants in the Evening
Caffeine and nicotine interfere with sleep (Drake et al., 2013). It’s best to avoid these at least six hours before bedtime, though some people metabolize caffeine slowly and may need longer. Emotional and cognitive stimulation can also interfere with sleep.
Pro Tip: Divide your day into AM (stimulating activities) and PM (wind-down mode).
5. Establish a Pre-Sleep Routine
Relaxing activities, like reading or meditating, signal the brain that it’s time for sleep (Winbush et al., 2007).
Pro Tip: If you lacked a childhood bedtime routine, you may have never learned how to put yourself to bed. Start now with a predictable plan for winding down. Sleep can become a treat instead of a struggle.
6. Get Regular Physical Activity
Exercise improves sleep and reduces insomnia symptoms (Kredlow et al., 2015). However, high-intensity workouts close to bedtime may interfere with sleep.
Pro Tip: Finish vigorous exercise well before sunset to align with natural circadian rhythms.
7. Manage Stress and Anxiety
Chronic stress disrupts sleep because our nervous systems can get stuck in a toxic stress pattern making movement from fight or flight response into a “rest digest” response difficult. . As social mammals, our nervous system seeks safety before allowing rest. Journaling worries or creating a to-do list before bed can help ease the mind.
Pro Tip: Set aside 10–15 minutes nightly for expressive writing to reduce hypervigilance.
8. Limit Alcohol Before Bed
Alcohol initially induces sleepiness but disrupts REM sleep, leading to poor-quality rest (Roehrs & Roth, 2001).
Pro Tip: Reducing alcohol intake enhances uninterrupted sleep, which is essential for mental health.
9. Avoid Large Meals Close to Bedtime
Heavy or spicy meals can cause discomfort and disrupt sleep (St-Onge et al., 2016).
Pro Tip: Try making breakfast or lunch your heaviest meal for better energy distribution.
10. What to Do If You Wake Up Too Early
- Focus on something soothing (e.g., “my pillow is soft”) to avoid racing thoughts.
- Avoid checking the time, as it heightens insomnia anxiety.
- If awake for more than 20 minutes, get out of bed to avoid associating it with wakefulness.
- Keep lights dim and read a non-stimulating book until drowsy.
11. Keep the Bed for Sleep and Sex Only
The brain associates place with activity. If the bed becomes a place of worry, insomnia worsens.
12. Cultivate an Oxytocin Habit
Oxytocin promotes relaxation and sleep. Activities that release oxytocin include:
- Orgasms
- Nursing a baby
- Hugging for 30+ seconds
- Listening to a soothing story
13. Curate a Sleep Playlist
Narrative stories reduce anxiety and promote sleep. However, use a sleep timer to avoid disrupting REM cycles, which detoxify the brain and consolidate memory.
Pro Tip: Set playback speed to 0.7–0.8 for a hypnotic effect.
14. Consult Your Doctor Before Using Sleep Aids
More than short term use of over-the-counter sleep aids like melatonin, Benadryl, and Tylenol PM can have long-term consequences. Chronic melatonin use is linked to circadian disruptions and “Alice in Wonderland Syndrome.” Long-term Ambien use correlates with memory impairment. Consider natural remedies like chamomile, valerian root, or acupuncture.
Pro Tip: Schedule a consultation with us now to help you get a good night’s sleep. Our therapists can share evidence-based resources for curating a soothing sleep routine.
References
- Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS, 112(4), 1232-1237.
- Czeisler, C. A., Dijk, D. J., & Duffy, J. F. (1999). Entrained phase of the circadian pacemaker serves to stabilize alertness and performance throughout the day. Journal of Sleep Research, 8(1), 13-19.
- Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before bed. Journal of Clinical Sleep Medicine, 9(11), 1195-1200.
- Gooley, J. J., Chamberlain, K., Smith, K. A., Khalsa, S. B. S., Rajaratnam, S. M. W., Van Reen, E., … & Czeisler, C. A. (2010). Exposure to room light before bedtime suppresses melatonin onset. Journal of Clinical Endocrinology & Metabolism, 96(3), E463-E472.
- Harvey, A. G., Murray, G., Chandler, R. A., & Soehner, A. (2011). Sleep disturbance as transdiagnostic: Neurobiological mechanisms. Clinical Psychology Review, 31(2), 225-235.
- Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: A meta-analytic review. Journal of Behavioral Medicine, 38(3), 427-449.
- Palagini, L., Biber, K., & Riemann, D. (2015). The genetics of insomnia—evidence for epigenetic mechanisms? Sleep Medicine Reviews, 20, 63-69.
- Roehrs, T., & Roth, T. (2001). Sleep, sleepiness, and alcohol use. Alcohol Research & Health, 25(2), 101-109.
- St-Onge, M. P., Mikic, A., & Pietrolungo, C. E. (2016). Effects of diet on sleep quality. Advances in Nutrition, 7(5), 938-949.
- Winbush, N. Y., Gross, C. R., & Kreitzer, M. J. (2007). The effects of mindfulness-based stress reduction on sleep disturbance. Explore, 3(6), 585-591.