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Discover how quality sleep impacts mental wellness and learn evidence-based strategies to improve both. From sleep hygiene tips to insomnia treatments, find everything you need for better rest and mental health.
This guide has been reviewed by Dr. Rachel Thompson, M.D., Sleep Medicine Specialist. All recommendations are based on current sleep science research and clinical practice guidelines.
Quality sleep helps regulate emotions and reduces reactivity to stress
Sleep supports memory consolidation, problem-solving, and clear thinking
Well-rested individuals cope better with daily stressors
80% of people with depression experience sleep disturbances
Racing thoughts and worry often interfere with falling asleep
Sleep patterns change dramatically with mood episodes
Natural hormone regulating sleep-wake cycles
Start with 0.5-3mg, 30 minutes before bed
Calms nervous system and muscle relaxation
200-400mg magnesium glycinate before bed
Calming scent promoting relaxation
Essential oil diffuser or pillow spray
Mild sedative effects and relaxation
1-2 cups 1-2 hours before bedtime
Traditional sleep-promoting herb
300-600mg, 30-60 minutes before bed
Natural source of melatonin
8oz juice or supplement before bed
Important: Always consult with healthcare provider before starting supplements, especially if taking medications or have health conditions.
Adults need 7-9 hours of quality sleep per night. However, individual needs vary based on genetics, age, activity level, and health status. Focus on how you feel rather than the exact number of hours.
While you can recover from short-term sleep debt, chronic sleep deprivation has lasting effects. Weekend "catch-up" sleep helps but doesn't fully reverse the negative impacts of regular insufficient sleep.
Sleep medications can be helpful for short-term use but aren't ideal for long-term solutions. They don't address underlying causes and can cause dependency. Always work with a healthcare provider for proper evaluation and treatment.
If sleep problems persist for more than a few weeks, significantly impact daily functioning, or are accompanied by symptoms like loud snoring, gasping for air, or extreme daytime sleepiness, consult a healthcare provider or sleep specialist.
Quality sleep is fundamental to mental health and well-being. Begin implementing these strategies tonight and experience the difference better sleep can make in your life.
Medical Disclaimer: This app is not a substitute for professional medical advice. Always consult qualified mental health professionals for proper diagnosis and treatment. In emergencies, contact 911 or 988 Crisis Lifeline.