Why Sleep Hygiene Matters for Mental Health
A therapist’s guide to better rest—and better regulation.
Sleep impacts nearly every part of mental and emotional well-being. When you don’t sleep well, your brain and body struggle to regulate mood, process stress, and restore energy. For many people dealing with anxiety, trauma, or chronic stress, quality sleep feels out of reach.
That’s where sleep hygiene comes in.
What Is Sleep Hygiene?
Sleep hygiene refers to the habits, behaviors, and environment that support healthy sleep. Think of it as training your brain and body to recognize when it’s time to rest—and then following through.
5 Therapist-Recommended Tips for Better Sleep Hygiene
1. Keep a Consistent Sleep Schedule
Go to bed and wake up at the same time every day—even weekends. Your brain thrives on rhythm and predictability.
2. Wind Down with a Routine
Create a calming ritual before bed, such as reading, stretching, or a warm shower. This signals your nervous system to slow down.
3. Limit Screens & Bright Light
Avoid phones, tablets, and TVs at least 30–60 minutes before bed. Blue light interferes with melatonin, the hormone that helps you fall asleep.
4. Watch Caffeine & Alcohol Intake
Both can disrupt your sleep cycle. Swap evening coffee or wine for calming teas like chamomile or peppermint.
5. Make Your Bedroom Sleep-Friendly
Keep it cool, dark, and quiet. Blackout curtains, white noise, or lavender essential oil can all create a restful environment.
What Neuroscience Says About Sleep: Insights from Huberman Lab
Neuroscientist Dr. Andrew Huberman, from Stanford University’s Huberman Lab, emphasizes that sleep is the foundation of mental and physical health. His research highlights how light exposure, temperature, and daily routines strongly influence circadian rhythms—the brain’s internal clock that governs sleep quality, mood, and stress regulation.
“Falling asleep faster and staying asleep longer often comes down to simple but powerful routines—like getting bright sunlight in the morning, avoiding bright light in the evening, and keeping your sleep environment cool. Even after a poor night’s sleep, these practices help reset your circadian rhythm so your brain and body can recover more quickly.” — Adapted from Dr. Andrew Huberman, Huberman Lab Podcast: Sleep Toolkit
While understanding the science of sleep is important, having practical tools to guide your nightly routine can make it easier to put these strategies into practice
Sleep Tools You Can Use Tonight
A highly-rated option is the BetterSleep app—a comprehensive tool designed to help you relax, fall asleep faster, and track your sleep patterns.
BetterSleep Features Include:
A 4-week custom plan tailored to your sleep goals
Over 500+ meditations, bedtime stories, and calming sounds
Science-backed brain waves to encourage deep rest
Sleep tracking, insights, and nightly recordings
When to Seek Professional Support
If you’ve tried sleep hygiene strategies and still find yourself lying awake with racing thoughts, nightmares, or stress, it may be a sign that deeper issues—like anxiety or trauma—are interfering with your rest.
At Acadia Psychotherapy in McKinney, TX, we help adults work through anxiety, trauma, and emotional overwhelm using evidence-based approaches like CBT, EMDR, and somatic therapy. Healing your nervous system not only reduces stress during the day—it helps restore balance to your nights.
Ready to Sleep Better?
Struggling with sleep doesn’t mean something is wrong with you—it may simply mean your nervous system is overburdened. Therapy can help bring it back into balance. If sleep is a struggle, it doesn’t mean you're broken—it might mean your nervous system is overburdened. I offer free 15-minute consultations for therapy in McKinney, TX and across Texas via telehealth.
About the Author
Elizabeth Boudreau-Boyer, LMFT is a psychotherapist in McKinney, TX. She specializes in EMDR, holistic therapy, and nervous system regulation for adults experiencing anxiety, trauma, and stress-related challenges. Elizabeth offers both in-person sessions and telehealth for clients across Texas.
Disclaimer:
This blog is for educational purposes only and is not a substitute for professional mental health care. If you’re experiencing ongoing sleep issues or emotional distress, please reach out to a licensed therapist or healthcare provider.
