Center for Integrative Psychiatry

The Science of Sleep: How to Get Better Rest for Better Mental Health

Sleep is a critical component of our overall health and well-being. It’s essential for physical, mental, and emotional health, yet many people struggle with getting enough restful sleep. According to the Centers for Disease Control and Prevention (CDC), one in three adults in the United States doesn’t get enough sleep. Lack of sleep can significantly impact our mental health, leading to increased stress, anxiety, and depression.


At the Center for Integrative Psychiatry, we understand the importance of sleep for mental health. Our team of licensed professionals can work with you to develop a personalized plan for improving your sleep habits. Here are some science-backed tips for getting better rest for better mental health.

Science of Sleep

Science of Sleep

Stick to a Sleep Schedule

One of the best ways to improve your sleep is to stick to a regular sleep schedule, which means going to bed and waking up at the same time every day, even on weekends. A regular sleep schedule helps regulate your body’s natural sleep-wake cycle, making it easier to fall asleep and stay asleep.


Create a Relaxing Sleep Environment

Creating a relaxing sleep environment can also help improve your sleep. Your bedroom should be calm, quiet, and dark. Consider investing in blackout curtains or a white noise machine to block out any distractions. Make sure your mattress and pillows are comfortable and supportive.


Limit Screen Time Before Bed

The blue light emitted by electronic devices like smartphones, tablets, and computers can disrupt your sleep-wake cycle. To avoid this, limiting your screen time before bed is essential. Try to avoid using electronic devices for at least an hour before bedtime.


Avoid Stimulants Before Bed

Stimulants like caffeine, nicotine, and alcohol can disrupt your sleep. Avoid consuming these substances for at least a few hours before bedtime. Instead, consider drinking a cup of chamomile tea or warm milk, which can help promote relaxation and sleep.


Practice Relaxation Techniques

Practicing relaxation techniques like deep breathing, meditation, or yoga before bed can also help improve your sleep. These techniques help calm your mind and relax your body, making it easier to fall asleep and stay asleep.


Get Regular Exercise

Regular exercise is essential for good physical and mental health and can also help improve your sleep. In addition, exercise can help reduce stress and anxiety, both of which can interfere with sleep. However, it’s important to avoid exercising too close to bedtime, as this can make it harder to fall asleep.


Consider Sleep Supplements

If you’re struggling with sleep, consider talking to your doctor about sleep supplements. For example, melatonin is a natural sleep aid that can help regulate your sleep-wake cycle. Other supplements, like valerian root and magnesium, can also help promote relaxation and sleep.


In conclusion, getting enough restful sleep is essential for good mental health. Sticking to a sleep schedule, creating a relaxing sleep environment, limiting screen time before bed, avoiding stimulants, practicing relaxation techniques, getting regular exercise, and considering sleep supplements can improve your sleep and support your mental well-being. If you’re struggling with sleep or other mental health issues, our Center for Integrative Psychiatry team is here to help.


To book an appointment or learn more about our services, please fill out the inquiry form on our website,



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