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Tips for Better Sleep and Mental Health

Karissa

The Connection Between Sleep and Mental Health


Sleep plays a critical role in your mental health. Lack of quality sleep can exacerbate conditions like anxiety, depression, and trauma. On the other hand, consistent, restful sleep can reduce emotional distress and improve your overall tenacity. People often experience sleeping difficulties when mental health challenges arise.


Common Sleep Challenges

Many individuals face sleep disruptions due to a variety of factors like stress, grief, or trauma. Some common issues include:

  • Trouble falling asleep (insomnia)

  • Waking up frequently during the night

  • Feeling unrested despite a full night’s sleep

  • Nightmares or racing thoughts

If these sound familiar, it’s important to take proactive steps to improve your sleep habits.


Tips to Improve Your Sleep

Here are some effective strategies for better sleep:

  1. Practice Stress Management

    Emily and Amelia Nagoski, in their book Burnout: The Secret to Unlocking the Stress Cycle, highlight the importance of completing the stress cycle to fully recover from daily pressures. Activities like exercise, laughter, deep breathing, and affectionate connection can help release pent-up stress and prepare your mind and body for restorative sleep. Vagus nerve exercises, such as ear massage, humming, and bilateral stimulation (e.g., walking or tapping), are also effective in calming the nervous system.

    Family playing a board game together in a cozy living room, highlighting the importance of relaxation and bonding for mental health and improved sleep quality according to Emily and Amelia Nagoski, in their book Burnout: The Secret to Unlocking the Stress Cycle, highlight the importance of completing the stress cycle to fully recover from daily pressures.

  2. Leverage Morning and Evening Practices

    Start your day by viewing natural sunlight within 30-60 minutes of waking. Morning sunlight helps regulate your circadian rhythm and promotes cortisol release at the right time. In the evening, dim lights and use calming tools like yoga nidra to signal your body it’s time for sleep.

  3. Create a Relaxing Bedtime Routine

    Engage in calming activities before bed, such as reading, meditating, or journaling. Creative expressive art techniques, like sketching or coloring, can also help you wind down.

  4. Limit Screen Time

    Avoid screens at least one hour before bed. The blue light from devices can disrupt your natural sleep-wake cycle.

  5. Optimize Your Sleep Environment

    Ensure your bedroom is dark, quiet, and cool. Invest in a comfortable mattress and pillows to support restful sleep. To help your body reach the optimal sleep temperature, aim for a room temperature between 60-67°F (15-20°C), as this helps signal to your body that it’s time to wind down and prepare for restful sleep.

  6. Set a Consistent Sleep Schedule

    Go to bed and wake up at the same time each day, even on weekends. This helps regulate your body’s internal clock.

  7. Limit Caffeine and Alcohol

    Avoid caffeine in the afternoon and limit alcohol intake, as these substances can interfere with restorative sleep.

  8. Consider Professional Support

    If sleep issues persist, work with a therapist to address underlying mental health concerns.


The Benefits of Better Sleep

Improving your sleep can positively affect every aspect of your life. Benefits include:

  • Reduced stress and anxiety

  • Enhanced emotional resilience

  • Better focus and productivity

  • Improved relationships and mood stability

Medical experts have even stated that if there was only one health habit to focus on, it would be sleep—more than eating well or exercising—because of its profound impact on mental and physical health. By prioritizing sleep, you’re investing in your mental health and overall well-being.


How Therapy Can Help

Sleep issues are often rooted in deeper mental health concerns. At Create Perspective Counseling, we specialize in creative expressive art techniques, trauma therapy, grief counseling, and more to help clients address these underlying challenges quickly. By working with a licensed therapist, you can uncover the root causes of your sleep issues and create a personalized plan for relief.


If you’re ready to improve your sleep and mental health, we’re here to help. Schedule a free 15-minute consultation today and start your journey toward better rest and restoration.

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