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7 Sleep Hygiene Tips for Better Mental Health

Updated: Jul 7, 2023

It’s no secret that a good night's sleep is crucial for our overall well-being. But did you know that sleep plays an essential role in your mental health?

Not getting enough sleep can lead to a range of emotional and mental health issues, including anxiety, depression, and lack of focus. Samuel J Cornell discusses how sleep habits impact your mental health and gives you sleep hygiene tips for improving your sleep habits today:

Consider your work routine.

For remote workers, it’s easy to struggle with sleep due to the lack of separation between work and leisure time. The flexibility to work from home can lead to working longer hours or checking emails late at night, ultimately causing disrupted sleep patterns. Prioritizing sleep is crucial for your overall health and productivity!

You can improve your sleep quality by avoiding caffeine after lunch, setting a consistent sleep schedule, and creating a separate workspace in just one room (this allows the brain to associate that space with work and not relaxation). Making sleep a top priority will help you stay healthier, happier, and more productive while working remotely.

Create a consistent sleep schedule.

Our body has an internal clock that regulates our sleep-wake cycle. Irregular sleeping patterns can confuse this natural clock and cause difficulty falling asleep at night.

It’s critical to create a steady sleep schedule, which means going to bed and waking up at roughly the same time every day — even on the weekends. This consistent routine will help your body maintain its internal clock and ensure you wake up feeling refreshed.

Establish a bedtime routine.

Putting a calming bedtime routine in place can signal to your brain that it’s time to rest and wind down. Such a routine can consist of relaxing activities by taking a warm bath, practicing meditation, listening to soft sounds, or working on a puzzle. Avoid working or watching TV because they can overstimulate your brain and hinder your ability to fall asleep.

Create a sleep-conducive environment.

Your bedroom environment plays a significant role in your sleep quality. Ensure your sleeping space is dark, quiet, and cool, as these conditions are most crucial to promoting sleep. Consider investing in comfortable pillows, sheets, and a high-quality mattress to maximize your comfort level.

Limit exposure to electronics before bed.

The blue light emitted from LED screens on electronic devices (e.g., smartphones, tablets, computers) can interfere with our sleep quality. Blue light is known to suppress melatonin, which is responsible for regulating our sleep-wake cycle.

It’s essential to limit screen time by avoiding these devices at least 30 minutes before bedtime. Invest in blue-light-blocking glasses to help reduce melatonin suppression if you must use an electronic device prior to sleep.

Exercise regularly.

Exercise is not only essential for our physical health; it also impacts our mental health positively. Studies show that regular physical activity contributes to better sleep quality and reduced anxiety, stress, and depression symptoms. It can also reduce the production of cortisol (the stress hormone) and promote better relaxation.

Visit a hypnotherapist.

If you’re struggling with sleep, working with a hypnotherapist like Samuel J Cornell can right the ship. Through guided relaxation techniques, a hypnotherapist can help you achieve a state of heightened awareness and focus to target the underlying causes of your sleep difficulties.

By identifying negative thought patterns or behaviours that might be interfering with your ability to fall asleep or stay asleep, your hypnotherapist can work with you to foster better sleep habits and overall well-being. You can also use hypnotherapy in conjunction with other techniques, such as cognitive behavioural therapy, to create a comprehensive approach to getting higher-quality rest.

Wrapping Up

Improving your sleep habits and sleep hygiene is a simple and effective way to boost your mental health. Creating a sleep schedule, fostering a sleep-inducing environment, exercising regularly, and implementing the other strategies above can help you capture better sleep and mental health outcomes. You’ll ultimately lead a happier, healthier, and more fulfilled life without drastically changing your lifestyle!

Would you like to read more helpful content or learn about my hypnotherapy services? Visit today!

This is a guest post by Julia Mitchell from

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