The Importance of Sleep Hygiene for Mental Health and Everyday Living

By Shannon Hendrick

Getting restful, high-quality sleep may seem simple, but for up to one-third of U.S. adults, it’s an ongoing challenge. Missing out on enough truly refreshing sleep—meaning several uninterrupted and restorative hours each night—can have a significant effect on your mental, emotional, and physical health.

So why is something as essential and natural as sleep often so difficult to get right? And what exactly happens in the brain and body during sleep that makes it so important?

What Happens in the Brain and Body During Sleep?

Each night, your brain cycles through four stages: three phases of non-REM (NREM) sleep and one phase of REM (rapid eye movement) sleep:

• Stage N1 (Light Sleep): This is the brief transition from wakefulness to sleep. It’s a light stage that usually lasts only a few minutes—about 5% of total sleep—marked by slowed eye movement and decreased muscle activity.

• Stage N2: Sleep deepens in this stage, which accounts for the largest portion of the sleep cycle, approximately 45%. Heart rate, breathing, and body temperature drop, and your brain waves slow down. This stage plays a key role in memory and learning.

• Stage N3 (Deep Sleep): Also known as slow-wave or deep sleep, this stage compromises roughly 20-25% of the night. It’s the most restorative stage—essential for physical repair, growth, immune system strengthening, and hormone balance. Waking up from deep sleep can cause grogginess, and it’s when sleepwalking or night terrors can take place.

• REM Sleep: Taking up another 25% of the night, REM sleep is when dream activity is most vivid. Brain activity resembles being awake, and although the eyes move rapidly during REM sleep, the body remains still due to muscle relaxation. REM sleep is crucial for emotional health, memory integration, and cognitive functioning.

Each sleep cycle lasts about 90 minutes and repeats four to five times a night. Over the course of the night, deep sleep tends to occur earlier, while REM stages become longer toward morning. Getting a healthy balance of all stages is critical, and practicing healthy sleep hygiene can help keep these cycles on track.

Why Sleep Deprivation Impacts Mental Health

Lack of quality sleep affects emotional regulation, decision-making, and stress response. It increases the risk of:

• Anxiety and depression

• Irritability and mood swings

• Trouble focusing and memory issues

• Sleep-related disorders like nightmares or REM rebound

Not getting enough sleep can increase the likelihood of experiencing nightmares because of what’s known as “REM rebound.” REM rebound suggests engaging in sleep avoidance will inevitably result in a heightened period of REM sleep where dreams are more intense and vivid. 

What is Sleep Hygiene and Why Does It Matter?

Sleep hygiene refers to the daily habits, routines, and environmental choices that set the stage for quality, restorative sleep. Good sleep hygiene is vital for memory, alertness, emotional balance, physical repair, and a strong immune system—all essential for everyday well-being.

It is recommended for adults to get between 7 and 10 hours of sleep each night. But it’s not just how many hours you sleep, the quality—how deep, consistent, and uninterrupted your sleep is—matters just as much.

Risks of Poor Sleep Hygiene

Poor sleep quality, insomnia, or chronic sleep deprivation can dramatically increase risk for:

• Heart disease and high blood pressure

• Impaired immune response and slower recovery

• Diabetes and weight issues

• Anxiety, depression, irritability, and trouble focusing

There’s often a feedback loop: Sleep problems can make mental health challenges worse, and mental health conditions often disrupt sleep.

Sleep Hygiene Strategies 

While everyone’s needs can vary, these research-backed strategies can benefit most people in improving sleep quality:

• Consistent Sleep Schedule: Aim to go to bed and wake up at the same time every day—even on weekends—to help regulate the body’s internal clock.

• Wind-Down Routine: Spend at least 1 hour before bedtime unwinding with calming activities, both for the mind and body. Consider deep breathing, progressive muscle relaxation, mindfulness exercises, or gentle stretches.

• Supportive Sleep Environment: Make your bedroom as sleep-friendly as possible—cool, dark, and quiet. Keeping a tidy space with fresh sheets and cozy bedding can promote a greater sense of calm and restfulness. 

• Pre-Bedtime Behaviors: Avoid screens, bright lights, and stimulating conversations or activities for at least 1 hour before bed. These can interfere with the body’s ability to wind down. 

• Healthy Daytime Habits: Regular physical activity (but not too close to bedtime), exposure to natural light, and limiting naps can support better sleep. Reserve the bed for sleep and intimacy only—working or watching TV in bed can confuse the brain’s association between the bed and rest. 

• Balanced Nutrition: Avoid heavy meals, spicy foods, caffeine, alcohol, and nicotine in the hours leading up to bedtime (ideally 3-4 hours) so sleep quality is not disrupted.

• Journal Before Sleep: Write down any racing thoughts, ideas, or to-do items before bed to ease mental tension and signal closure for the day. 

Remember, building good sleep hygiene takes intention and patience. Give these strategies several weeks of consistent practice before expecting results. For the best long-term benefits, continue these habits regularly. If you find yourself lying awake for more than 20 minutes at night, get out of bed and do something calming or boring in dim lighting, returning to bed when you feel sleepy. 

Final Thoughts

Prioritizing sleep hygiene isn't simply about feeling rested—it’s about supporting every aspect of your mental and physical well-being. Simple, consistent changes in daily habits and environment can make a powerful difference in sleep quality, mood, focus, and overall health. If you find that persistent sleep issues continue despite these changes, consider reaching out to a healthcare professional for support.