Sleep & Mental Wellness
Here’s a helpful overview on Sleep & Mental Wellness:
🌙 Why Sleep Matters for Mental Health
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Brain restoration: During deep sleep, your brain clears toxins and consolidates memories.
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Mood regulation: Lack of sleep disrupts serotonin and dopamine, making anxiety and depression more likely.
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Stress response: Poor sleep elevates cortisol, keeping your body in “fight or flight” mode.
💤 Common Sleep-Mental Health Links
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Anxiety & insomnia: Worry makes it harder to fall asleep, while sleeplessness fuels more anxiety.
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Depression: Can cause both oversleeping (hypersomnia) or insomnia.
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PTSD: Nightmares and hyperarousal often lead to fragmented sleep.
🌱 Habits That Support Both Sleep & Mind
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Consistent schedule – go to bed and wake up at the same time daily.
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Wind-down routine – light reading, gentle stretches, or calming music.
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Limit stimulants – avoid caffeine, nicotine, and large meals close to bedtime.
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Mind-body practices – meditation, breathing exercises, or journaling to calm racing thoughts.
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Digital detox – reduce blue light exposure 1–2 hours before bed.
🛠️ When to Seek Help
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Trouble falling/staying asleep more than 3 nights a week for over a month.
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Daytime exhaustion despite full nights in bed.
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Sleep issues linked with anxiety, depression, or trauma symptoms.
A doctor, sleep specialist, or mental health professional can help rule out sleep disorders (like sleep apnea) and create a treatment plan.
🌙 Nightly Checklist for Better Sleep & Mental Wellness
1. Evening Prep (2–3 hours before bed)
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☐ Avoid caffeine, nicotine, or heavy meals.
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☐ Dim lights and reduce screen brightness.
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☐ Do something relaxing (reading, light stretching, or calm music).
2. Wind-Down Routine (30–60 minutes before bed)
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☐ Put phone on silent/do not disturb.
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☐ Try deep breathing or meditation (5–10 minutes).
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☐ Journal briefly: write down thoughts, worries, or gratitudes.
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☐ Take a warm shower or bath (lowers core body temperature after).
3. Sleep Environment
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☐ Room is cool, dark, and quiet (use fan, blackout curtains, or white noise if needed).
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☐ Bed is comfortable and only used for sleep/rest.
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☐ No TV, laptop, or scrolling in bed.
4. Mind Reset
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☐ If anxious thoughts pop up, remind yourself: “I can think about this tomorrow.”
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☐ Try a body-scan relaxation: slowly relax muscles from head to toe.
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☐ Keep water by the bed (so you don’t get up often).
5. Sleep Goal
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☐ Lights out at the same time every night (aim for 7–9 hours).
