Improve your mood by improving your sleep - Six critical steps

By: Tom Cloyd - 2 min. read (Published: 2025-04-25; reviewed: 2025-04-25:1846 Pacific Time (USA))

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Photo by Kinga Howard on Unsplash

It is difficult to over-stress the importance of sleep to overall health. It particularly affects how you persistently feel - your “mood”. Getting good sleep is a big problem for many people, and particularly so for new mothers, those with chronic pain, and those with a number of mental health issues, including persistent active (unresolved) trauma memories. Here are some evidence-based suggestions for improving your sleep.

Sleep is not just about resting the body but is crucial for brain function, emotional regulation, and resilience.

Sleep that is of poor quality can often be improved by giving significant attention to these recommendations:

  • Prioritizing sleep: Make sleep a non-negotiable part of your routine. Aim for the recommended 7-9 hours for adults.
  • Consistency is key: Maintain a regular sleep schedule, even on weekends, to regulate your body’s internal clock (circadian rhythm).
  • Creat a conducive sleep environment: Ensure that your bedroom is dark, quiet, and cool. All of these affect sleep in major ways.
  • Establish a relaxing bedtime routine: Wind down before bed with activities like reading or taking a warm bath. Avoid screens and other stimulating content.
  • Pay attention to lifestyle factors: Limit caffeine and alcohol, especially in the evening. Make regular physical activity (though not too close to bedtime) part of most days.
  • Recognize the two-way relationship: Understand that poor sleep can exacerbate mental health issues, and conversely, that addressing sleep problems can be a vital part of managing conditions like anxiety and depression.

A proactive approach to your sleep is likely to produce results worth the effort. If your own efforts fail to produce the results you want, seriously consider seeking professional help, for either persistent sleep difficulties or mental health concerns.

Klempner, D. (2024, February 19). Sleep Can Be a Powerful Tool for Mental Health. The New York Times. https://www.nytimes.com/2024/02/19/well/mind/sleep-mental-health-insomnia.html?unlocked_article_code=1.Ck8.YmeQ.KYfTPVlY25LN&smid=url-share - no paywall for this article!

 

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