Cheat Sheet: Bedtime Habits to Boost Your Mental Health

I’ve been thinking a lot about sleep lately. I have a few sleep-deprived friends with young children, and we’ve been chatting about how much lack of sleep can affect your mental resilience.

Most of us are used to going on 6 hours of sleep and wouldn’t consider ourselves sleep deprived. But according to the National Sleep Foundation, adults require 7-9 hours of sleep a night…if you aren’t already sleep deprived. If you’ve been averaging less than 7-9 hours, then you actually need MORE sleep than the average requirements.

Our “mental buffer” is reduced when we are short on sleep. We see this with cranky children after being up late the night before…but as adults we are affected in a similar way. In addition, our problem solving and ability to absorb information is dramatically reduced when we are sleep-deprived.

So part of making sure that we are our BEST SELVES is getting proper sleep. I’ve created a Better Bedtime Habits cheat sheet for you with some habits that will help you make some simple changes to improve your quality and quantity of sleep.

One of the things that I describe on this cheat sheet is the importance of having a notepad and pencil by your bed. How many times have you been falling asleep and all of a sudden your brain reminds you of some random thing that you can do absolutely NOTHING about at the moment? The problem is, your brain will keep trying to remind you until you have let it know it’s “taken care of.” By writing it down, you’ve signaled to your brain that it’s done…even if you won’t be completing the task until the morning. Ta-da! It won’t keep you up all night.

In case you are curious, I’ve been averaging 9 hours of sleep a night for several months now, and I can’t believe the difference it has made to my quality of life. Yes to all the other things that help us be the person we want to be…but let’s not forget about the basics…like sleep!

Click on the image below to download your Better Bedtime Habits cheat sheet.

Better Bed Habits Cheat Sheet


Pssst…want more tips for taking better care of yourself? Grab your free Secondhand Therapy eBook, Start Investing in Your Emotional Wellbeing: 25 Practical Tips for Moving Past Survival Mode. Just enter your info below…