Sleep Hygiene 101: Tips for Restful Nights and Better Mental Health

Written By Angelina Chau, PA-C
Frankie, our therapy dog and wellness specialist, sleeping at our Los Gatos clinic.

Getting quality sleep is essential for emotional well-being, focus, and overall health. Poor sleep can contribute to stress, mood changes, and difficulty managing daily challenges. Nearly 30% of adults report difficulty falling or staying asleep, however recent research highlights how small changes in daily habits can improve sleep quality. Fortunately, these simple habits can make a big difference in improving your sleep! 

How does sleep impact mental health?

During deep sleep, your brain undergoes important restoration and repair. Deep sleep allows your brain to reset, balancing neurotransmitters like serotonin and dopamine that influence mood. Without enough quality sleep, emotional regulation becomes more difficult, and coping with stress, anxiety, or sadness is harder. Prioritizing sleep is one of the most powerful tools in your mental health toolkit. 

What Is Sleep Hygiene?

Sleep hygiene is the set of daily habits and routines that help you fall asleep, stay asleep, and wake up refreshed. Good sleep hygiene improves sleep quality, supports emotional well-being, and boosts focus and energy. Simple changes, like a consistent schedule and a relaxing bedtime routine, can make a big difference.

7 Sleep Hygiene Tips for Better Sleep

  1. Keep a Consistent Sleep Schedule – Go to bed and wake up at the same time every day, even on weekends. Regular sleep routines improve your sleep quality and overall energy.

  2. Create a Relaxing Bedtime Routine – Winding down with calming activities like reading, meditation, or gentle stretching, signal your brain it’s time for sleep.

  3. Optimize Your Sleep Environment – Keep your bedroom cool, dark, and quiet. Comfortable pillows and mattresses support restorative sleep.

  4. Limit Screen Time Before Bed – Avoid phones, tablets, and computers at least an hour before sleep. Blue light can disrupt your body’s natural sleep-wake signals. Use screen time limits to help you stay off of our devices.

  5. Watch Caffeine, Alcohol, and Food Intake – Caffeine interferes with sleep, so try to limit intake to the morning and keep an eye on how much you’re consuming. Remember that caffeine can be found in coffee, tea, sodas, energy drinks, chocolate, and even some pain medications. 

    Although alcohol may seem to promote the feeling of drowsiness, it disrupts the sleep cycle, leading to poorer sleep quality and increased nighttime awakenings. If you do drink, stick to 1–2 glasses on weekends and avoid drinking near bedtime. If you don’t drink, there’s no need to start. Your body and your sleep will thank you.

    Avoid heavy, spicy, or high-fat meals 3 hours before sleeping as these can cause indigestion and disrupt sleep. If you need a late night snack, stick to light foods that contain magnesium or melatonin such as bananas, kiwi, cherries, or walnuts.

  6. Stay Active and Get Daylight – Regular exercise and exposure to natural light help regulate your body’s internal clock and improve sleep quality.

  7. Manage Stress and Racing Thoughts – Journaling, mindfulness, meditation, or guided relaxation techniques can help clear your mind for better rest. If you’re having trouble sleeping, don’t look at the clock! Keep phones out of reach, and focus on relaxation rather than the time.

If you’re practicing good sleep hygiene and still struggling with insomnia or sleep quality, please contact San Jose Integrative Wellness Center. We’ll help design a treatment plan that gets you to a better place. Call us at (408) 357-0105 or reach out via the form below to learn more.

References

Di, H., Guo, Y., Daghlas, I., Wang, L., Liu, G., Shan, Z., et al. (2022). Evaluation of sleep habits and disturbances among US adults, 2017–2020. JAMA Network Open, 5(11), e2240788. https://doi.org/10.1001/jamanetworkopen.2022.40788 

Harvard Medical School. (2021). Sleep and mental health. https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health

Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23–36. https://doi.org/10.1016/j.smrv.2014.10.001

Lang, C. M., Kalak, N., Brand, S., Holsboer-Trachsler, E., & Pühse, U. (2013). The relationship between physical activity, sleep, and mood in adolescents: A systematic review. Sleep Medicine Reviews, 17(6), 425–434. https://doi.org/10.1016/j.smrv.2013.03.002 

Roehrs, T., & Roth, T. (2001). Sleep, sleepiness, and alcohol use. Alcohol Research & Health, 25(2), 101–109. https://pubmed.ncbi.nlm.nih.gov/11810910/ 

Angelina Chau, PA-C

Angelina Chau is a dedicated Physician Assistant (PA-C) with a commitment to providing compassionate care. Originally from Texas, she earned her undergraduate degree in Allied Health from Texas A&M University. She went on to complete her Master’s in Physician Assistant Studies at the University of North Texas Health Science Center in Fort Worth.

Now happily living in California, she brings warmth, compassion and dedication to her work as a PA with a special interest in mental health and wellness. Angie believes true mental wellness means caring for the whole person, including the mind, body and spirit, and she strives to create a safe, welcoming space where patients feel seen and heard. She is dedicated to providing care that is grounded in evidence-based practices and to continually expanding her knowledge as she grows in her career.

Outside of work, she is a big foodie who loves to travel, practice yoga and try different workout classes. She enjoys being creative and is always exploring new hobbies that help her stay curious and connected.

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