We live in a society where functioning on minimal sleep is idealized and portrayed as admirable. But should it be?
Prioritizing sleep hygiene isn’t just about feeling rested — it’s a vital step in supporting your physical and mental health. Quality sleep enhances emotional resilience, reduces anxiety and improves overall cognitive function. By making sleep a priority, you are setting yourself up for a healthier, more balanced life.
When we sleep, our body undergoes physiological processes that regulate our stress response. For example, the vagus nerve (a key player in the parasympathetic nervous system) helps lower heart rate and promote relaxation. This relaxation response is essential for mental health, as it counteracts the effects of chronic stress and anxiety. Without this process, individuals may experience heightened emotional reactivity, difficulty managing stress and increased symptoms of anxiety.
Sleep is important for our body to regulate hormones such as cortisol (the body’s primary stress hormone). Without sufficient rest, cortisol levels remain elevated, which leads to chronic stress as the body remains in a heightened state of alertness. This prolonged stress response can contribute to anxiety, depression and even exacerbate conditions such as post-traumatic stress disorder (PTSD). Consistent restorative sleep helps maintain cortisol balance, reducing the likelihood of experiencing overwhelming stress and emotional instability.
Sleep is further crucial for neurotransmitter balance. A well-rested brain maintains optimal levels of serotonin and dopamine, which are important for mood stability, emotional regulation and overall well-being. Sleep deprivation can reduce serotonin production, leading to increased feelings of sadness and irritability.
Daily stressors, anxious thoughts and overstimulation from technology can keep our nervous system in a heightened state, making it difficult to transition into restful sleep. A busy mind can trigger the body’s fight-or-flight response, making relaxation feel impossible. Additionally, unresolved emotions or worries about the next day can cause rumination, further delaying sleep. Understanding these barriers to winding down can help us implement strategies that truly support restful sleep and, in turn, our mental health.
It is so important to understand what may be causing your sleep deprivation or disturbed sleeping patterns so that you are able to properly rest and recharge.
If you feel you need to refresh on some essential sleep hygiene tips, refer to the tips at the end of the blog.
Here is a reminder of some sleep hygiene tips:
Sleep environment – keep your bedroom cool, dark and quiet to promote restful sleep.
Consistent schedule - aim for consistent sleep and wake times to allow your body to regulate its internal clock.
Avoid stimulants - caffeine, nicotine and alcohol can interfere with natural sleep cycles. Stimulants keep your brain wired, making it harder to enter deep, restorative sleep.
Disconnect – reduce blue light exposure before bed as this disrupts melatonin production. Get off the computer, put away your phone and stop doom scrolling.
Wind-down routine – create an evening routine that you look forward to. Light a candle, burn essential oils, dim your lights, cozy up with a book or enjoy a cup of tea (caffeine free). These calming activities signal the brain it’s time to sleep.
Slow down – relaxation techniques such as meditation, breathing exercises, yoga and stretching allow your body and mind to slow down and shift into a calmer state.
Reflect on your day– taking time to practice reflection and gratitude can create a positive mindset before bed, which helps reduce stress and worry that may keep you awake.
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