Get Better Sleep: 6 Game-Changing Fixes

Get Better Sleep: How Sleep Impacts Stress and Mental Health

Ever noticed how everything feels overwhelming after a bad night’s sleep? Lack of quality rest doesn’t just leave you groggy—it raises stress levels, weakens focus, and even impacts emotional well-being. The relationship between sleep and stress is a cycle: stress makes it harder to sleep, and poor sleep increases stress.

As a therapist who has worked with countless clients struggling with stress-related sleep issues, I’ve seen firsthand how small changes in sleep habits can create life-changing results that get better sleep. The good news? Making a few key adjustments to your sleep routine can significantly lower stress and improve overall well-being. Here are six game-changing sleep fixes that will help you wake up refreshed, focused, and ready to tackle the day.

1. Set a Consistent Sleep Schedule

Your body thrives on routine. Going to bed and waking up at the same time every day (yes, even on weekends!) helps regulate your circadian rhythm, the internal clock that governs sleep-wake cycles.

• Aim for 7-9 hours of sleep each night.
• Set a wind-down routine 30–60 minutes before bed.
• If you struggle with falling asleep, wake up at the same time daily—your body will naturally adjust over time.

A consistent schedule trains your body to expect rest at the right time, reducing nighttime restlessness and helping you feel more alert during the day.

Why This Works

Your body’s internal clock, or circadian rhythm, relies on consistency. When you maintain a steady schedule, your body naturally begins releasing melatonin at the right times, making it easier to fall asleep, stay asleep, and get better sleep. Disruptions to this rhythm, such as late-night TV or social media binges or sleeping in on weekends, can make it harder to establish a sleep routine.

2. Optimize Your Sleep Environment

Your bedroom should be a sleep sanctuary, free from distractions and discomfort. Small environmental tweaks can make a huge impact on sleep quality.

• Keep your bedroom cool (between 65–68°F for optimal sleep).
• Eliminate noise disruptions with a white noise machine or earplugs.
• Block out light using blackout curtains or an eye mask.
• Upgrade your bedding—a comfortable mattress and pillows tailored to your sleeping position make a difference in helping you to get better sleep.

Real-Life Example

One of my clients struggled with falling asleep for years until she realized her bedroom lighting was too harsh at night. A simple switch to dim, warm lights made a world of difference for her.

Creating an ideal sleep environment ensures your brain associates your bedroom with rest, rather than stress or activity.

3. Reduce Screen Time Before Bed

Scrolling through your phone before bed? That blue light is disrupting your melatonin production, tricking your brain into thinking it’s daytime.

• Power down screens at least 30–60 minutes before bed.
• If you must use devices, switch to night mode or wear blue-light-blocking glasses.
• Swap screens for a relaxing bedtime activity like reading, journaling, or listening to calming music.

What Science Says

Research shows that blue light exposure suppresses melatonin production, delaying sleep onset and reducing overall sleep quality. By reducing screen time before bed, you allow your brain to naturally transition into sleep mode.

One client of mine who struggled with sleep anxiety replaced her nightly scrolling habit with listening to an audiobook. Within weeks, she was able to get better sleep.

4. Use Stress-Reducing Bedtime Rituals

High stress levels can keep your mind racing, making sleep feel impossible. Introducing relaxation techniques into your night routine can help quiet your thoughts and prepare you for rest.

Try these stress-busting techniques:

• Journaling: Write down worries or to-do lists to clear your mind.
• Deep breathing exercises: Try the 4-7-8 method—inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
• Progressive muscle relaxation: Tense and release muscle groups to relieve tension.
• Guided meditation or sleep stories: Apps like Calm and Headspace offer great options.

My Experience with Clients

I often recommend clients experiment with different methods to see what works best for them. Some find guided meditation most helpful, while others benefit from simple stretching or deep breathing exercises. The key is to find something that signals to your body that it’s time to relax and transition into sleep mode.

5. Be Mindful of Food, Caffeine, and Alcohol

What you consume throughout the day can either support or sabotage your sleep.

• Avoid caffeine after 2 PM—its stimulating effects can last up to 6 hours.
• Limit alcohol before bed—while it might make you feel sleepy, it disrupts deep sleep.
• Eat light at night—heavy meals before bed can cause discomfort and indigestion.
• Try natural sleep aids—chamomile tea, tart cherry juice, and magnesium can help promote relaxation.

Case Study

One of my clients thought having a glass of wine before bed was helping her sleep—until we tracked her sleep patterns and saw it was actually disrupting her deep sleep. Swapping wine for herbal tea made a big difference. You can track your sleep stages with a variety of electronic devices to learn more about your own sleep quality, structure, and patterns.

6. Get Morning Sunlight for a Stronger Sleep-Wake Cycle

Your body’s sleep cycle is influenced by light exposure. Getting natural sunlight in the morning helps regulate your circadian rhythm and improve sleep quality so you get better sleep.

• Spend 10–15 minutes outside shortly after waking up.
• If natural light isn’t available, consider a light therapy lamp.
• Take a short walk in the morning to reinforce your body’s natural wake-up signal.

Why This Works

Morning sunlight exposure helps regulate melatonin production, which makes it easier to fall asleep and get better sleep at night. Clients with irregular sleep patterns often get better sleep after adding this simple habit.

When Poor Sleep Requires Professional Help

If you’ve tried improving your sleep hygiene and still struggle with chronic exhaustion, it might be time to seek professional help. You could be dealing with:

• Chronic insomnia (difficulty sleeping for more than three months)
• Nighttime anxiety that prevents you from falling asleep
• Sleep disorders like sleep apnea or restless leg syndrome

Therapies like Cognitive Behavioral Therapy for Insomnia (CBT-I) or mindfulness-based stress reduction (MBSR) can help address deeper sleep issues. There are a variety of therapies available to treat the root cause of anxiety which may also result in better quality sleep.

Small Sleep Changes, Big Stress Relief

Start by making small, manageable changes—whether it’s setting a consistent bedtime, reducing screen exposure, or practicing relaxation techniques. Over time, these small shifts will help you get better sleep, lower stress, and have an overall healthier mindset.

If stress-related sleep issues persist, don’t hesitate to seek guidance from a sleep specialist or therapist. Better sleep leads to a better you!

Meet the Therapist

Jody Morgan, LCSW, CCTP is the founder of the Morgan Center for Counseling and Wellbeing in Boca Raton. He is a compassionate counselor dedicated to helping individuals grow and heal. With extensive training and certifications, Jody specializes in trauma-focused treatments, including focusing on related anxiety, depression, and grief. He works with clients who want to learn how to manage anxiety and grief.

• Licensed Clinical Social Worker (LCSW)
• Certified Clinical Trauma Professional
• EMDR Certified
• Advanced Certificate in Heart-Centered Clinical Hypnotherapy
• Certificate in Inetrgral Breath Therapy (Integration Concepts)

At Morgan Center, Jody Morgan provides private psychotherapy services that lead to lasting relief. His experience and evidence-based techniques help clients overcome the effects of grief, trauma, anxiety and to achieve meaningful change. He has helped countless clients learn to manage anxiety, depression, and to get better sleep. Our treatment services are tailored to meet the specific needs of individuals affected by these issues, offering emotional support and guidance.

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