7 mental health tools to use to de-stress before you sleep
Sleep is an essential aspect of our physical and mental well-being, but for many people, falling asleep can be a challenge. Stress, anxiety, and other mental health issues can make it difficult to fall asleep and stay asleep, leading to a vicious cycle of poor sleep and increased stress. In this blog post, we’ll explore 7 mental health tools to help you fall asleep and improve sleep quality.
- Mindfulness meditation
Mindfulness meditation involves focusing on the present moment and accepting it without judgment. This can help reduce stress and anxiety, and calm the mind, making it easier to fall asleep. Try meditating for 10-15 minutes each night before bedtime to help you fall asleep more easily.
- Progressive muscle relaxation
Progressive muscle relaxation involves tensing and relaxing different muscle groups to help you relax and release tension. This technique can help reduce stress and anxiety, and calm the mind, making it easier to fall asleep.
- Guided imagery
Guided imagery involves using your imagination to create a relaxing scene or environment. You can listen to guided imagery audio recordings or create your own visualizations. This technique can help calm the mind and reduce stress and anxiety, making it easier to fall asleep.
- Cognitive-behavioral therapy (CBT)
Cognitive-behavioral therapy (CBT) is a type of therapy that helps you identify and change negative thought patterns and behaviors. CBT can help reduce stress and anxiety, and improve sleep quality. A mental health professional can help guide you through the process of CBT.
- Relaxation breathing exercises
Relaxation breathing exercises involve taking slow, deep breaths to help calm the mind and body. You can practice relaxation breathing exercises for a few minutes each night before bedtime to help you fall asleep more easily.
- Sleep-focused cognitive-behavioral therapy (CBT-I)
Sleep-focused cognitive-behavioral therapy (CBT-I) is a type of therapy specifically designed to help improve sleep quality. CBT-I helps you identify and change negative thoughts and behaviors that may be interfering with your sleep. A mental health professional can help guide you through the process of CBT-I.
Journaling can be a great way to release thoughts and emotions that may be causing stress or anxiety. Write about your day, your thoughts and feelings, and any worries you may have. This can help clear your mind and make it easier to fall asleep.
Incorporating mental health tools into your nighttime routine can help you fall asleep and improve sleep quality. Try incorporating these 7 techniques into your nighttime routine to get a better night’s sleep and wake up feeling refreshed and rejuvenated. Remember, if you are experiencing persistent sleep problems, it may be helpful to seek the advice of a mental health professional.
Jenmarie Eadie is a Licensed Clinical Social Worker who is passionate about empowering women to take control of their mental health by finding balance and inner peace in the midst of perfectionism and anxiety. She received her Master’s in Social Work from Arizona State with a concentration in Behavioral Health. Her proudest accomplishment is following her dream of opening up a practice focused on helping high-achieving, goal-oriented women. She currently serves women in California and Oregon (CA LCSW# 66634 and OR# L13328).