Foundations of Mental Health Part 1: Sleep Hygiene
Lately I’ve been thinking a lot about the foundations of good mental health. Many clients arrive to therapy ready to dig into trauma, apply new therapeutic techniques, and learn advanced skills. The truth is that until you have the foundations down, the rest of the work you do in therapy may not be very effective.
I know it may sound boring, and you may already know some of what I am sharing today, but this blog post will be focused on tips for getting quality sleep and maintaining good sleep hygiene. Making some of these simple changes will help you prepare yourself appropriately for the mental health challenges you may face day-to-day.
Sleep Anchors
Most people understand the importance of going to sleep and waking up around the same time each day and night. But not everyone thrives on rigid schedules—especially if you’re neurodivergent or living with mental health challenges. What helped me more than a fixed bedtime was something I call a sleep anchor: one small, familiar thing I do every single night, even if the timing changes.
For me, it’s turning on my bedside lamp and reading in bed. For others, it may be playing soft music, drinking a specific bedtime tea, or putting screens away. It’s less about the hour on the clock, more about telling your body, “Hey, we’re safe. You can let go now.”
Cut Off the Stimulants
Many of my clients completely underestimate the impact of caffeine and alcohol on their sleep. They get in bed at night and their mind is racing, not realizing that this is due (in part) to their 2pm coffee break.
It may seem like a no-brainer to have a caffeine cut-off time and avoid drinking alcohol late into the evening, but it’s much easier said than done. Just know that any effort you make to stick to your cut-off time will be rewarded with higher-quality sleep!
Get Thoughts onto Paper
I often recommend my clients keep a notepad and a pen near their bed so they can jot down thoughts that pop into their head as they’re trying to sleep. The key is to actually have a pen and some paper, not a phone or some other kind of screen (I think we all know that staring into blue light before bed is not ideal!)
If something is nagging you (“text so-and-so tomorrow” or “what if I never figure my life out?”), write it down without judgment and close the book. You can think of it as a “drop box” for the nagging thoughts that just won’t quit. Physically putting it somewhere helps your brain stop trying to remember or fix it right now.
Sometimes the act of writing it down is actually enough to let it go.
Embrace the Nonlinear Night
Not everyone sleeps in one clean, 8-hour block. Sometimes people wake up at 3AM and panic. I want to assure that this is totally normal, and no reason to spiral. Ruminating and worrying often gets us further into the trap of insomnia.
If you’re up in the middle of night, allow yourself to stretch, sip water, maybe even read a few pages—and then go back to bed without guilt. It’s okay to not always be perfectly rested. In fact, Some cultures naturally embrace “segmented sleep.” It doesn’t mean something’s wrong with you.
Allow Rest to be More Than Sleep
This one’s big. Some nights, even with all the tricks, sleep just doesn’t happen. Instead of spiraling, I encourage you to redefine rest.
Sometimes rest is:
Lying in the dark with your hand on your heart
Listening to gentle music or a guided meditation
Breathing without trying to fix anything
Letting the dog snore next to you and realizing… you’re still okay even though you aren’t asleep
Sleep is just one form of rest, and it’s okay to have some sleepless nights. Perhaps focusing instead on resting rather than deep sleep can take some of the pressure off.
Although sleep is crucial in developing positive mental health, that doesn’t mean you have to sleep perfectly. I encourage you to prioritize sleep and take steps to improve your sleep when you can, but it’s important to remember that you are not a robot who can just “shut down” on command and have a perfect 8 hours of sleep each night.
If you would like to delve further into sleep hygiene or the foundations of positive mental health, please reach out to me at eada@morningbirdtherapy.com!