Why Sleep Hygiene Matters for Mental Health
A therapist’s guide to better rest—and better regulation.
Sleep affects nearly every aspect of mental and emotional health. When you’re not sleeping well, your body struggles to regulate mood, process stress, and restore energy. And yet, for many people struggling with anxiety, trauma, or chronic stress, sleep can feel out of reach.
That’s where sleep hygiene comes in.
What Is Sleep Hygiene?
Sleep hygiene refers to the habits, behaviors, and environmental factors that support better sleep. Think of it as training your brain and body to recognize when it’s time to rest—and helping it follow through.
Key Tips for Better Sleep Hygiene
1. Keep a Consistent Sleep Schedule
Go to bed and wake up at the same time every day (yes, even weekends). Your brain thrives on rhythm.
2. Wind Down with a Routine
Create a calming ritual before bed—like reading, stretching, or a warm shower. This signals your nervous system to slow down.
3. Limit Screens & Stimulation
Avoid phones, tablets, and bright lights at least 30–60 minutes before bed. Blue light can interfere with melatonin, the hormone that helps you fall asleep.
4. Avoid Caffeine & Alcohol Late in the Day
Both can disrupt your sleep cycle. Try herbal teas or calming drinks if you need something in the evening.
5. Make Your Bedroom Sleep-Friendly
Keep it cool, dark, and quiet. Consider blackout curtains, a white noise machine, or lavender oil to create a restful environment.
Therapist-Recommended Resources
If you’re ready to dig deeper into your sleep patterns, this tool & resource may help.
Recommended App: Insomnia Coach
U.S. Department of Veterans Affairs. (n.d.). Insomnia Coach mobile app. National Center for PTSD. Retrieved July 29, 2025, from https://www.ptsd.va.gov/appvid/mobile/insomnia_coach.asp
The Insomnia Coach app, developed by the U.S. Department of Veterans Affairs, is a free mobile resource designed to support anyone struggling with insomnia—including Veterans and civilians. It’s based on Cognitive Behavioral Therapy for Insomnia (CBT-I), a proven, evidence-based approach for improving sleep without medication.
Key features include:
A guided, week-by-week training plan to help establish healthy sleep habits
Personalized feedback and expert tips from the built-in Sleep Coach
A daily interactive sleep diary to track progress and patterns
Over a dozen tools to reduce racing thoughts, ease into rest, and stay asleep longer
This app can be especially helpful if you’re working through anxiety, trauma, or stress that affects your sleep. It pairs well with therapy or can be used on its own as a practical self-help resource.
Who Created Insomnia Coach Mobile App?
Insomnia Coach was created by VA's National Center for PTSD.
When to Seek Support
If you're practicing good sleep hygiene and still struggling with insomnia, nightmares, or racing thoughts at night, therapy can help. Often, unresolved stress, anxiety, or trauma can disrupt rest long after the day is over.
At Acadia Psychotherapy in McKinney Texas, we work with adults dealing with anxiety, trauma, and emotional overwhelm—using evidence-based approaches like CBT, EMDR and integrative therapy to help restore balance, including in your sleep.
Ready to Feel More Rested?
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 based in McKinney, TX. She specializes in EMDR, holistic therapy, and nervous system regulation for adults experiencing anxiety, PTSD, and stress-related challenges. Elizabeth offers in-person sessions in McKinney and telehealth 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 consult with a licensed therapist or healthcare provider.
