How to Improve Your Sleep for Better Mental Health

How to Improve Your Sleep for Better Mental Health

Why is sleep important for mental health?

Sleep plays a crucial role in our overall well-being, especially when it comes to our mental health. A good night's sleep is essential for maintaining a healthy brain function, emotional well-being, and cognitive abilities. Lack of sleep can lead to increased stress, anxiety, and even depression. So, if you want to improve your mental health, it's time to prioritize your sleep.

Establish a bedtime routine

Creating a consistent bedtime routine can signal to your body that it's time to wind down and prepare for sleep. Start by setting a regular sleep schedule and stick to it, even on weekends. Engage in relaxing activities before bed, such as reading a book, taking a warm bath, or practicing deep breathing exercises. Avoid stimulating activities, like using electronic devices or watching intense TV shows, as they can interfere with your ability to fall asleep.

Create a sleep-friendly environment

Your sleep environment plays a significant role in the quality of your sleep. Make sure your bedroom is cool, dark, and quiet. Invest in a comfortable mattress and pillows that support your body. Consider using blackout curtains, earplugs, or a white noise machine to block out any external disturbances. Keep your bedroom clutter-free and reserve it solely for sleep and intimacy.


Nearly all people are mineral deficient. Minerals that used to be plentiful in our soil and consequently in our food are often missing from our food supply. Magnesium plays a major role in our mental health and our sleep. Try a liquid form in a bedtime drink or Magnesium Glycinate for a deeper rest. Not at all like taking sleeping pills, magnesium helps you rejuvenate your capacity. 

Herbal sleep supports like Lemon Balm (Melissa), Valarian, Hops, Passionflower, or Chamomile can be taken in any number of ways: a bed time cup of tea, tincture, or even capsule forms. CBD rubs can also be a surprisingly powerful rest aid.  

Practice relaxation techniques

Relaxation techniques can help calm your mind and prepare your body for sleep. Try incorporating practices such as meditation, progressive muscle relaxation, or guided imagery into your bedtime routine. These techniques can help reduce stress and anxiety, allowing you to drift off into a peaceful slumber.

Limit caffeine and alcohol intake

Caffeine and alcohol can disrupt your sleep patterns and negatively impact the quality of your sleep. Avoid consuming caffeine-containing beverages, such as coffee, tea, or energy drinks, in the late afternoon and evening. Similarly, while alcohol may initially make you feel drowsy, it can disrupt your sleep later in the night. It's best to limit your alcohol intake, especially close to bedtime.

Exercise regularly

Regular exercise has been shown to improve sleep quality and duration. Engaging in physical activity during the day can help regulate your sleep-wake cycle and promote a more restful sleep at night. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Just make sure to finish your workout a few hours before bedtime to allow your body to wind down.

Seek professional help if needed

If you've tried various strategies to improve your sleep but still struggle with sleep disturbances or insomnia, it may be beneficial to seek professional help. A healthcare provider or sleep specialist can evaluate your sleep patterns, identify any underlying issues, and recommend appropriate treatments or therapies.

Disclaimer: The information provided in this blog post is for educational purposes only and should not replace professional medical advice. If you have any concerns about your sleep or mental health, please consult with a qualified healthcare professional.

Improving your sleep is a holistic and natural approach to enhancing your mental health. By prioritizing your sleep, establishing a bedtime routine, creating a sleep-friendly environment, practicing relaxation techniques, limiting caffeine and alcohol intake, exercising regularly, and seeking professional help if needed, you can take significant steps towards improving your sleep and overall mental well-being. Remember, a good night's sleep is the foundation for a healthier mind and a happier life.

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