Sleep and Mental Health: A Personal Approach to Restorative Rest
Getting a good night’s sleep is one of the most powerful things you can do for your mental health—but it hasn’t always come easily for me. Like many people, I’ve had my share of restless nights: mind racing, thoughts looping, and mornings that start with more fatigue than energy. Through my own journey and in my work as a geriatrician, I’ve found that improving sleep isn’t about chasing perfection—it’s about building habits that foster calm, consistency, and self-kindness.
Here are the strategies that have helped me the most, and ones I often recommend to patients struggling with sleep and mental health:
🛌 1. Nighttime Routine & Progressive Relaxation
Establishing a routine signals your body that it’s time to wind down. For me, that means dimming the lights, putting screens away at least an hour before bed, and following a predictable pattern each night—reading, light stretching, or listening to calming music.
One powerful practice I’ve found especially helpful is progressive muscle relaxation. It involves tensing and slowly relaxing each muscle group, one at a time, from your toes to your head. It grounds the mind and eases tension, making it easier to drift into sleep.
💭 2. Reframing Thoughts
When my mind spirals into “what if” worries at night, I’ve learned to reframe those thoughts with gentle reminders like:
“I’ve done what I can today.”
“I don’t need to solve everything right now.”
“Resting is productive, too.”
These reframes reduce nighttime rumination, helping create a mental environment more conducive to sleep.
📝 3. Journaling to “Wrap Up” the Day
One of the most powerful yet simple tools I’ve added to my bedtime routine is journaling. Not a long entry—just a brief summary of my day, things I’m grateful for, or anything lingering in my mind. Getting it out on paper allows me to “close the loop” on the day, reducing the mental clutter that often keeps people awake.
🌙 Sleep, Mood, and Aging
Sleep plays a vital role in emotional resilience. Poor sleep is linked to a higher risk of depression, anxiety, and cognitive decline—especially in older adults. The good news is that small, sustainable changes can make a meaningful difference in sleep quality and emotional well-being.
If you’re struggling with sleep, know you’re not alone. Start with one small change—establish a gentle routine, try a short journaling practice, or experiment with progressive relaxation. Prioritizing sleep is one of the kindest things you can do for your body and your mind.
