Let’s face it, when you spend every day managing busy schedules and obligations for work and family, a good night’s sleep often takes a back seat to other priorities. Unlike some other things lost in the back seat, quality sleep is one thing you don’t want to forget about.

One night of sleeplessness may result in a tough day, two nights and you start feeling a bit like a drunken turtle, but losing sleep on a regular basis can affect your mental health. So, it’s important to deal with sleeplessness before it becomes a whale of a problem. 

How Lack of Sleep Affects Your Mental Health

Turns out, that phone you can’t bear to lose or put down is kind of like your brain. You start the day with a full charge, use it for all sorts of tasks during the day, and by the end of the night, it needs to be seriously recharged. 

For your brain, this is where sleep comes in. While you sleep, especially during the rapid eye movement (REM) stage, your brain is hard at work—organizing memories, processing emotions, and basically tidying up after a busy day. Without enough sleep, you can feel irritable, forgetful, and indecisive. 

Learning how to get good sleep every night can help you stay sharp, make decisions more easily, and lower the anxiety that comes from stress. The more sleep deprived you are, the harder it becomes for your brain to regulate emotions, pay attention, problem-solve and even think clearly. So, if you’re suddenly feeling cranky or anxious and can’t figure out why or your brain feels fuzzy and distracted all the time, look back to your bedroom—did you sleep or just count sheep? 

As sleep problems get worse, you may find any mental health issues you have get worse too, like anxiety disorders and even post-traumatic stress disorder (PTSD). In the same token, mental health problems can cause or contribute to sleeplessness. Stress from outside factors can add to your stress about not sleeping, leading to a frustrating cycle. 

The longer you go without the sleep you need, the more likely it is to create or worsen mental health disorders. While having insomnia and mental health challenges is not easy, it’s also doesn’t have to be your destination. Yes, these facts do seem kind of dark, but there is no need to assume all is doom and gloom. Making changes to your daily routine and exploring the safe use of sleep aids can help get you back on the path to your ideal slumber journey. 

Breaking the Sleepless Cycle: Start with Sleep Hygiene

You’ve heard the term “hygiene” for sure, from early days of learning to wash yourself and brush your teeth. Have you heard of “sleep hygiene”? It’s basically the tasks or practices you do to get yourself in the position to have the sleep of your dreams. 

Solid sleep hygiene steps include:

• Establish a Sleep Routine: Go to bed and wake up at the same time every day, even on weekends. Even if your day feels chaotic or stressful, a predictable bedtime can help anchor your body and mind.
• Create a Restful Environment: Keep your bedroom dark, quiet, and cool. Consider using earplugs or an eye mask if necessary. Try incorporating a sound machine. Many offer more than just white noise, like pink, brown, or green noise, gentle rai, ocean waves or other calming nature sounds to help you relax and fall asleep more easily.  
• Limit Screen Time: Reduce exposure to screens before bedtime, as blue light can interfere with the production of melatonin, the sleep hormone.
• Practice Relaxation Techniques: Engage in activities like meditation, deep breathing, or gentle yoga before bed to help calm your mind. These can signal your body to shift out of “stress mode” and into a more restful state.
• Be Mindful of Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime, as these can disrupt sleep and have a counteractive effect on sleep medications.
• Keep a “Worry Journal”: Clear your mind before bed by jotting down your thoughts and your stressors from the day before hitting the hay. This should help make it easier for your brain to not try to tackle problems at 2 a.m.

We know, practicing good sleep hygiene can be difficult when you’re used to spreading yourself thin. Don’t be hard on yourself. It takes time to get back in the habit and keep a regular sleep schedule. 

Need Extra Help? You’re Not Alone

If you’re unsure whether to add meds to your sleep hygiene toolkit for a bit, talking to a doctor can help you decide what is best for you. There are prescription and OTC options including melatonin-based sleep aids to choose from. 

If you’re hesitant because you don’t want to rely on sleep meds forever, good for you! That’s the exact idea behind sleep medication—it isn’t a permanent fix. The meds are like a visiting sleep genie, giving you a little help to make your sleep dreams come true. Making changes to your lifestyle and addressing other causes—like stress—that may be contributing to your sleep difficulties is what will give you long-term sleep success. 

You Deserve a Good Night’s Sleep

A good night’s sleep isn’t a luxury—it’s a vital ingredient for a happy, healthy mind. The life you dream of is only possible with the sleep you dream of. If you prioritize consistent, quality sleep, you will also be prioritizing your mental health and overall well-being. And if you need a little help along the way, well, that just proves you’re human like the rest of us. Maybe that will take some pressure off as your hits your pillow tonight.