Dalai Lama
“Sleep is the best meditation.”
Getting a good night’s sleep isn’t just about feeling rested—it’s central to your mental and overall well-being. The National Sleep Foundation reports that over 90% of American adults with good sleep health experience minimal depressive symptoms.*
Healthy sleep enhances mood, regulates emotions, and improves concentration for better well-being. This post offers simple strategies to prioritize sleep so you can feel and function your best, starting tonight!
Getting your zzz’s
Why Sleep Matters
Even one night of poor sleep can reduce resilience and impair cognitive function. Quality sleep reduces stress and anxiety, improves focus, and increases empathy. If you have insomnia, the risks are even greater for developing serious mental health conditions. People experiencing sleep issues — including insomnia, hypersomnia (excessive sleepiness), and nightmares — have an increased risk of depression, suicidal ideations, and death by suicide.
Dreaming of Better Sleep?
Creating good sleep habits starts at home. Your daily routine, from the moment you wake up to what you eat and how you move, all contribute to better sleep.
Six Tips for Better Sleep
Take Control of Your Nights
1. Stick to a Schedule
Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock (circadian rhythm).
2. Watch Your Intake
Steer clear of nicotine, caffeine, alcohol, and heavy meals close to bedtime.
3. Soak Up the Sun
Aim for 30 minutes of natural light in the morning to help set your sleep-wake cycle.
4. Stay Active
Exercise daily, but wrap up your workout a couple of hours before bed to allow your body to cool down and prepare for sleep.
5. Create Comfort
Keep your bedroom cool, dark, and quiet. Consider using a white noise machine or fan, use room-darkening-curtains, and maintain a temperature between 60 and 67 degrees.
6. Put Down the Devices
Reduce screen time at least one hour before bed. Studies show exposure to your phone’s blue light suppresses melatonin production (the hormone that regulates sleep).
Drift into Sleep: Meditation App & Classes
Apps like Calm and Headspace offer daily mindfulness and meditations to relax, release stress, and sleep better.
Check out our calendar and sign up for an upcoming meditation class at the VEBA Resource Center (VRC) or visit the on-demand video library for classes such as Yoga Nidra (Yoga for Sleep)
Sweet dreams! Here’s to better sleep, brighter days, and restful nights that support your mental health and enhance your well-being.
Bonus tip:
Wind down by bathing, reading, or listening to this 2-minute Simple Meditation.
*Source: National Sleep Foundation (2023, March 9). The Link Between Our Sleep Health and Mental Health. Sleep in America® Poll 2023.
