Sleep and Mental Health: Sleep Hygiene and the Need for Quality Rest

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By Anna I. Guerdjikova, PhD, LISW, CCRC

Director of Administrative Services, Harold C. Schott Foundation Eating Disorders Program

University of Cincinnati, Department of Psychiatry, Research Assistant Professor

The Connection Between Sleep and Mental Health

Sleep and mental health are deeply connected, yet many people underestimate how much quality sleep influences emotional well-being. We spend about one-third of our lives sleeping, but more than one-third of Americans do not get enough rest. Adults ages 18–60 are recommended to get seven to nine hours of sleep each night, while adolescents ages 13–17 need eight to ten hours for optimal wellness.

Getting adequate sleep is essential for maintaining both mental and physical health. Insufficient sleep is associated with chronic conditions such as diabetes, cardiovascular disease, obesity, depression, reduced libido, and even increased thoughts of suicide and death. Although the exact biological purpose of sleep is not fully understood, it plays a vital role in nerve cell communication and may help remove toxins that accumulate in the brain during waking hours.

What Is Sleep Hygiene and Why Does It Matter?

Insomnia is a sleep disorder that makes it difficult to fall asleep, stay asleep, or return to sleep after waking too early. While insomnia affects an estimated 6–10 percent of the population, it remains underrecognized and undertreated. Understanding what sleep hygiene is can be an important first step in improving sleep quality and overall mental health.

According to clinical guidelines published by the American Academy of Sleep Medicine, psychological and behavioral interventions are recommended as first-line treatment for chronic insomnia when appropriate. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based, non-medication treatment that targets thoughts and behaviors that interfere with sleep. Many CBT-I techniques focus on improving sleep hygiene, which refers to daily habits and environmental factors that support healthy sleep.

(Clinical guidelines reference: http://www.aasmnet.org/Resources/ClinicalGuidelines/040515.pdf)

Sleep Hygiene Tips to Improve Sleep and Mental Health

Some basic sleep hygiene tips commonly used in CBT-I can be easily implemented by individuals struggling with poor sleep. These strategies promote consistency, relaxation, and a healthier relationship with sleep.

Yes to healthy sleep habits:

  • Yes to a fixed bedtime and wake time. Maintaining a consistent schedule throughout the week, with no more than a 30-minute variation (including weekends), helps retrain the body’s internal clock.
  • Yes to calming sleep rituals. Activities such as light stretching, breathing exercises, meditation, reading, or a warm bath help signal the body that it is time to rest. These routines are beneficial for both adults and children.
  • Yes to a sleep diary. Tracking sleep duration and quality can support realistic goal-setting and help monitor progress.
  • Yes to a comfortable sleep environment. Comfortable bedding, moderate temperature, minimal noise, and good ventilation all support restful sleep.

No to behaviors that interfere with sleep:

  • No to naps. Avoiding naps helps prevent perpetuating insomnia. If necessary, naps should be limited to 30 minutes and occur before 3 p.m.
  • No to caffeine late in the day. Avoid caffeine, including tea, soda, chocolate, and energy drinks, at least four to six hours before bedtime.
  • No to heavy, spicy, or sugary foods close to bedtime.
  • No to late-night exercise. While regular exercise improves sleep, it should occur at least three hours before bedtime.
  • No to clock-watching or electronics in the bedroom. Nighttime phone use has been linked to increased depression and lower self-esteem, especially in teenagers.

     

Technology and Tools That Support Sleep Hygiene

In addition to behavioral strategies, several smartphone applications can support sleep hygiene efforts. Apps that provide calming music, promote circadian rhythm regulation, teach meditation, track sleep, or deliver CBT-I–based support may be useful tools for managing insomnia when used appropriately.

When Sleep Problems Persist: Getting Professional Support

It can take up to one month for the body to respond naturally to behavioral changes associated with healthy sleep. Patience and consistency are essential during this adjustment period. Occasional restlessness is normal, but persistent sleep difficulties may require professional evaluation.

In addition to psychological interventions, several medications are approved for the treatment of insomnia. Timely diagnosis and appropriate management can significantly improve daily functioning, overall quality of life, and long-term mental health outcomes. Quality of life should not be postponed when sleep problems are affecting emotional well-being.

If sleep difficulties are interfering with your sleep and mental health, professional support may help. Contact us to learn more about evaluation and treatment options.