"If You've Been Struggling To Sleep..."
- Apr 10
- 3 min read
Updated: 15 hours ago
March is National Sleep Awareness Month, a great opportunity to pause and reflect on one of the most overlooked pillars of mental health.
As a therapist who works at the intersection of mental health, sleep and behavioral change, I often see this pattern:
When sleep improves, almost everything else follows.
When sleep suffers, life feels like it's on "Hard Mode."
Sleep isn't just "rest", it's the foundation for:
Emotional regulation
Anxiety levels
Focus and productivity
Hormone balance
Immune function
Cravings and eating patterns
Resilience to stress
Sleep is the first thing sacrificed — and the first thing that needs attention.
The "Sleep Hygiene" Reset
If you’re looking to improve your quality of rest, start with these four anchors:
The Golden Hour: Unplug from devices at least 60 minutes before bed. Your brain cannot flip from "Productive Mode" to "Sleep Mode" instantly. Dim the lights and grab a physical book.
Predictability is Key: Your circadian rhythm thrives on a schedule. Try to keep your bedtime/wake-up time within a 30–60-minute window, even on weekends.
Light as a Signal: Get natural light within 30 minutes of waking up. This signals "safety" to your brain and regulates melatonin for later that night.
The "15-Minute" Rule: If you can’t fall asleep after 15-20 minutes, get out of bed. Go to a "nest" (a cozy chair, couch etc. near your bed) in low light and do a calming activity (read a book or magazine) until you feel sleepy. Retrain your brain to associate the bed with 2 things: sleep and intimacy, (not frustration).
⚡️ Dealing with "Wired but Tired"
This is the #1 complaint I hear. You’re exhausted, but your mind is racing.
Clear the Mental Clutter: The Brain Dump If your mind starts racing the moment you hit the pillow, try a "Brain Dump" before you head to bed. Sit in a different room and write down everything—to-dos, worries, or random thoughts (don't worry about grammar, spelling etc. just get it off your mind and onto paper.) Once it’s all out, physically place that paper/notebook/journal in a desk drawer or cabinet. This act tells your brain: "It’s safe, it’s recorded, and it’s put away until tomorrow." By leaving the list outside the bedroom, you're training your brain that the bed is for rest, not for problem-solving.
Check the basics: Review your caffeine cutoff time and late-night exercise.
The Physical Reset: Try gentle stretching, a warm bath, or breathwork with exhales longer than inhales to soothe your nervous system.
Therapy can help with sleep.
When "Hygiene" Isn't Enough
Sleep challenges are often tied to deeper shifts—anxiety, burnout, or hormonal changes. While hygiene creates the conditions for sleep, CBT-I (Cognitive Behavioral Therapy for Insomnia) actually retrains the brain to sleep.
Did you know?
For general rest: Sleep hygiene education can increase sleep duration by 11.5% (Tisdale et al., 2025).
For chronic struggles: CBT-I (Cognitive Behavioral Therapy for Insomnia) helps 70-80% of people see significant improvement (Trauer et al., 2015).
Better sleep isn’t about forcing it — it’s about creating the conditions, internally and externally, that allow it to happen.
If you saw me today and noticed the red eyes—don't worry, I'm practicing what I preach and heading to my "nest" early tonight!
My Monthly Share
When the clocks changed recently, I caught an incredible sunset.
We often talk about 'sunset therapy' for stress, but there’s a biological magic to it, too: that evening light actually helps regulate our sleep cycles.
For me, though, it’s about more than just a reset. I love the thought that people across different towns and states are looking at that same sky; it’s a quiet reminder of how connected we all are.
Sometimes, we just need that wordless connection to feel a little more grounded.
Rest assured, your information always remains confidential.
If you or someone you know would like to set up a free 15 minute connection call, click below:
P.S. If you’re struggling with sleep right now, try not to judge yourself for it. Sleep is often the first thing to go when we’re carrying a lot. Start with just one small change this week.
Mindful Mantra
Remember:
Rest is a requirement.