Getting a good night’s sleep doesn’t just help us wake up feeling great. A full night’s sleep supports our mental health. Getting enough sleep can strengthen emotional processing, improve mood, decrease stress, improve memory, and increase productivity. Psychologist and sleep disorder specialist, Dr. Michelle Drerup, of the Cleveland Clinic, reports that most healthy adults need 7-9 hours of sleep every night, even older adults who are often, incorrectly, believed to require fewer hours of sleep.
If you’re not getting as many hours of sleep as you’d like, the following suggestions for improving your sleep hygiene may help:
Keep consistent sleep and wake times – Training your body to go to sleep and wake up at the same time every day sets your body’s circadian rhythm, its internal sleep/wake cycle. When you are consistent, your body will eventually sense when it’s time to sleep and wake up, making falling asleep and getting up easier.
Start winding down an hour before bedtime – Having a bedtime routine that includes calming activities like reading, journaling, or taking a warm bath helps your body prepare for sleep. Try dimming the lights and refrain from using your phone, computer, or TV screen for that hour before bed.
Create a sleep sanctuary – Make your bed a place for sleep and intimacy. Remove screens. Use blackout curtains and a sound machine to block unwanted light and noise. A supportive mattress, comfortable bedding, and a cool room can also help you fall asleep more easily and get your full 7-9 hours. Children and pets should sleep in their own beds.
Avoid eating, caffeine, smoking, and drinking – It’s a good idea to finish eating about 3 hours before bedtime to allow for earlier digestion and to avoid reflux, which can interrupt sleep. Caffeine and nicotine are stimulants that can delay sleep, so avoid consuming them after lunchtime. Alcohol, often used to promote sleep, actually stimulates the body after it is metabolized a few hours after consumption. Alcohol before sleep can also increase snoring and interfere with REM sleep, essential for mental health.
Making a few changes to improve healthy sleep practices supports good mental health and can have a positive impact on your general well-being. For more help with sleep challenges or to speak with a professional counselor about other mental health issues, please contact Olive Branch Counseling Associates, Inc. at 708-633-8000. We are located at 6819 167th St. in Tinley Park, IL 60477. We offer in-person and telehealth appointments. It is our pleasure to be of service to you.
Molly V.
Graduate Intern, 2025
Olive Branch Counseling Associates, Inc.
References:
Cleveland Clinic. (2023, September 24). Sleep Hygiene Tips for a Better Night’s Rest. Cleveland Clinic. https://health.clevelandclinic.org/sleep-hygiene
How Much Sleep Do I Need? (n.d.). Cleveland Clinic. https://health.clevelandclinic.org/how-much-sleep-do-i-need
Solodar, J. (2025, January 31). Sleep hygiene: Simple practices for better rest – Harvard Health. Harvard Health. https://www.health.harvard.edu/staying-healthy/sleep-hygiene-simple-practices-for-better-rest
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