Better Sleep, Better Mental Health: Tips for Resetting Your Sleep Cycle

Originally published by Mind Meld Psychotherapy (MMP), this article remains a helpful resource we’re proud to share again as part of our wellness archive at OSO Wellness.

Mental health is often referred to as a crisis in America. There are many advocates pushing for expanded psychiatric services, psychological first aid, and accessible social services. While these are all critical supports, it’s also essential to care for the everyday components that shape our mental well-being—like sleep.

One of the most underestimated factors affecting both physical and mental health is whether or not we’re getting proper rest. Most people don’t intentionally set out to have poor sleep hygiene, but it can easily happen. Below are a few tips to help reset your sleep schedule and improve both your mood and daily functioning.

1. Wake up early and stay awake all day

If you struggle to fall asleep, lying in bed watching the clock only increases anxiety. Instead, focus on what you can control—when you wake up. Set an early alarm and commit to getting up at that time, no matter how groggy you feel. Staying awake the entire day will help build enough sleep pressure to fall asleep more easily that night. It’s a reset you can initiate with intention.

2. Move your body

Physical movement helps you feel tired in a natural, restorative way. If your job is mostly sedentary or mentally taxing, your body may not feel ready for rest at bedtime. Incorporate activity—whether it’s a short walk, home workout, or light stretching—to support both your sleep and emotional regulation.

3. Swap the screen for a book

Your brain produces melatonin in response to darkness, but screens emit light that tells your brain it's still daytime. Scrolling before bed confuses your internal clock. Try swapping your screen for a book, journaling, or another calming, non-digital activity to wind down more effectively.

Getting restful sleep is one of the most impactful ways to care for your mental health. Try incorporating these tips into your routine and reclaim the rest you deserve.

📞 Ready to take the next step in your mental health journey? Call OSO Wellness at (804) 409-7525 to schedule an appointment or visit our Client Portal to book online.