Getting enough quality sleep is essential for a healthy mindset. When you’re sleep-deprived, it can negatively impact your mood, energy and cognitive function. You may feel more stressed, irritable and sluggish, experience brain fog and struggle with focus. Just as having a consistent morning or daytime routine is essential, creating a nighttime routine is equally vital for your overall well-being.
“Quality sleep is essential for maintaining optimal mental health. It helps regulate mood, improve cognitive function and reduce stress, ultimately contributing to overall well-being and resilience,” says Nosheen Samuel, clinical director, Inland Empire Region.
Here are five practical tips to help you get some of the best sleep of your life:
- Stay consistent with your sleep schedule.
Going to bed and waking up at the same time each day helps regulate your body’s internal clock, making falling and staying asleep easier. Neuroscientist Andrew Huberman recommends prioritizing morning sunlight exposure and minimizing light exposure at night to support a healthy sleep-wake cycle.
- Reduce Screen Time Before Bed
Turn off the television and avoid looking at screens (phones, tablets or computers) at least 30-60 minutes before bedtime. Blue light from screens interferes with melatonin production, making it harder to fall asleep.
- Keep Your Room Cool
Studies show that a cooler room temperature promotes deeper sleep. For optimal rest, aim for around 60-67°F (15-19°C). A calm environment helps your body maintain a lower core temperature, improving sleep quality.
- Choose Sleep-Supportive Foods
Eating a carbohydrate-heavy meal, such as oatmeal, quinoa, bananas or sweet potatoes, a few hours before bed can promote sleepiness. You’ve likely experienced this with the “food coma” feeling after a big Thanksgiving meal. Foods rich in complex carbohydrates can help increase serotonin levels, which supports better sleep.
- Limit Caffeine and Alcohol Before Bed
Both caffeine and alcohol can disrupt sleep cycles. Even if you fall asleep quickly, alcohol reduces Rapid Eye Movement (REM) sleep quality, an important stage of sleep that is crucial for brain health, memory consolidation and emotional processing. At the same time, caffeine can linger in your system for hours, making it harder to rest fully.
Sleep and Mental Health: An Inseparable Connection
According to Harvard Medical School, 50-80% of people with mental health concerns experience sleep issues. Prioritizing rest isn’t just self-care — it’s essential for brain health and emotional well-being.
