A holistic approach to mental and emotional wellbeing
When it comes to improving mental health, there is no single solution. Therapy and counselling can
be powerful tools for healing, but lasting wellbeing often requires a more holistic view — one that
takes into account the interconnection between body and mind. Diet, exercise, relationships, and
rest all play crucial roles in how our brain functions and how we feel day to day. Among these
factors, sleep is perhaps the most overlooked — and one of the most vital.
The Connection Between Sleep and Mental Health
We all know the feeling of waking up after a poor night’s sleep. Whether it’s due to restless
children, persistent worries, illness, or simply staying up too late, the impact is immediate. The next
day we may feel irritable, impatient, foggy, and emotionally fragile. Our focus drifts, our creativity
wanes, and even simple tasks can feel overwhelming.
Sleep affects nearly every aspect of mental and physical health. Chronic sleep deprivation can
contribute to symptoms of anxiety and depression, lower emotional resilience, and make us more
reactive to stress. While everyone’s ideal amount of sleep differs slightly, most adults require
between seven and nine hours each night. The more mentally or emotionally demanding our lives
are, the more rest our brains need to process experiences, regulate mood, and prepare for the day
ahead.
In therapy, one of the first questions I ask clients is about the quality of their sleep. When sleep is
poor, it becomes difficult for the brain to integrate new insights or create lasting change. Improving
sleep is therefore often the first step toward improving mental health.
Modern Life and the Sleep Struggle
Unfortunately, the way we live today often goes against what our bodies are naturally designed to
do. Our ancestors rose with the sun and rested soon after it set. Their daily rhythm was guided by
light, activity, and rest — a cycle that allowed both body and mind to restore balance.
In contrast, modern life keeps us overstimulated long after dark. Bright artificial lights, screens,
late-night work, and stimulating entertainment send mixed signals to our brains. We ask our minds
to slow down when we’ve spent the evening doing the opposite — thinking, watching, scrolling,
worrying. It’s no wonder so many people struggle to fall or stay asleep.
Creating a Sleep-Friendly Environment
Let’s look at a few simple yet effective ways to support your brain in winding down and preparing
for sleep. These adjustments don’t require major lifestyle changes, only a bit of awareness and
consistency.
- Light and Melatonin
Light plays a key role in our sleep-wake cycle. As daylight fades, the body begins producing
melatonin, a hormone that signals to the brain it’s time to rest. When we expose ourselves to bright
lights — from overhead fixtures, phones, computers, or TVs — we interrupt this process.
Try to dim the lights in the evening, use softer or warmer tones, and avoid screens for at least an
hour before bedtime. If you do use devices, switch on a “night mode” or blue-light filter. When it’s
time to sleep, make your bedroom as dark as possible — heavy curtains or blackout blinds can
help. Darkness tells your brain, the day is over; it’s time to switch off. - Stimulus Control: What You Consume Matters
The body and brain both need a quieting period before sleep. Avoid stimulants like caffeine,
nicotine, alcohol, and sugarin the evening. Alcohol in particular is deceptive — it may help you
fall asleep initially but disrupts sleep cycles later, often leading to early waking around 3 or 4 a.m.
Similarly, be mindful of eating heavy or carbohydrate-rich meals too late. A blood sugar spike
followed by a drop can interrupt your sleep and trick your body into thinking it needs more fuel.
It’s not only what you eat or drink that stimulates the brain — it’s also what you do. Engaging in
intense activities, such as watching a suspenseful film, solving puzzles, or working late, keeps the
mind active. Instead, wind down with familiar and soothing tasks: rewatch a comforting series,
listen to calming music, or read a favourite book. Your brain processes familiar information more
easily, allowing it to relax and prepare for rest. - Routine: The Adult Bedtime Ritual
Think about how we prepare children for bed — dinner, bath, story, cuddle, lights out. A consistent
routine signals safety and predictability, helping their minds and bodies settle. Adults benefit from
the same structure.
Try to establish a personal bedtime ritual that includes small, repetitive actions each evening.
Perhaps you stretch or meditate for a few minutes, write in a journal, listen to music, or take a warm
shower. It doesn’t need to be elaborate — just consistent. Over time, these cues train your brain to
recognise that it’s time to slow down and prepare for rest.
When you finally go to bed, leave phones and tablets out of reach. Scrolling or checking messages
reactivates your mind and floods it with light, effectively undoing your efforts to relax. Reserve
your bed for sleep and intimacy — nothing else. - Your Bedroom: A Place of Rest
Your bedroom should feel like a sanctuary — a safe, quiet space that signals comfort and
restfulness. Avoid working, watching TV, or doing hobbies there. Let it be a place that your brain
associates only with sleep.
Keep the room cool and dark, and consider using heavier bedding or even a weighted blanket.
The gentle pressure creates a sensation of containment and safety, which can reduce anxiety and
promote deeper sleep.
If you find yourself struggling to fall asleep or waking in the middle of the night, resist the urge to
check the time. Clock-watching triggers anxiety and mental calculation — “If I fall asleep now, I’ll
get only four hours…” — which only reactivates the brain. Trust that as long as it’s dark and your
alarm hasn’t sounded, your only job is to rest.
When Sleep Doesn’t Come
Even with better habits, some people still wake up frequently or find it difficult to fall asleep again.
This is normal — particularly during times of stress or emotional difficulty. Be patient and gentle
with yourself. Getting frustrated only heightens alertness.
If your mind starts racing, focus on grounding techniques: slow breathing, relaxing muscle by
muscle, or gently counting backward. You can also remind yourself that rest is restorative even
without full sleep. Simply lying still and allowing your body to recharge has genuine physiological
benefits.
Persistent insomnia, however, can be a sign of underlying issues such as anxiety, trauma, or
depression. In those cases, therapy can be very helpful in uncovering and addressing the root cause
rather than just the symptom.
The Bigger Picture
Good sleep hygiene alone cannot resolve every mental health concern — but it can dramatically
enhance your capacity to heal, process, and grow. With adequate sleep, we think more clearly,
manage emotions more effectively, and experience life with greater patience and joy.
When we are well-rested, we are better partners, parents, colleagues, and friends. We feel more
resilient and less reactive. In essence, sleep is the foundation upon which mental health is built.
So tonight, as you prepare for bed, think of it as an act of self-care — a quiet investment in your
wellbeing. Dim the lights, put down your phone, take a few deep breaths, and allow your body to do
what it knows best: rest, recover, and reset.
Because when we sleep well, we truly feel well.