Managing Sleep Deprivation to Improve Your Mental Well-Being

Managing Sleep Deprivation to Improve Your Mental Well-Being

Sleep deprivation is among the most prevalent health issues today. With modern life demanding more and more from people, often the only way to meet those demands is to sacrifice sleep. As a poor substitute, people reach for caffeine to combat fatigue and keep going through over-scheduled days.

Although it may seem that tiredness is the only real consequence of not getting enough sleep, the truth is that sleep deprivation can bring more serious effects. For individuals living with mental health issues, such as anxiety, depression, and bipolar disorder, lack of sufficient sleep can exacerbate their symptoms and make them harder to control.

Fortunately, there are steps people can take to manage their sleep deprivation and reclaim control over their mental health conditions.

Lifestyle Changes
For mild cases of sleep deprivation, the solution may be small lifestyle changes. Commit to twenty to thirty minutes of exercise every day, doing this a minimum of five to six hours prior to your bedtime. This activity will increase the likelihood that you’ll fall asleep when you climb into bed. Avoid consuming alcohol, nicotine, and caffeine. These can disrupt healthy sleep patterns.

Create a Schedule
Choose the same time to be in bed and get out of bed every day. This will reset your body’s clock so that it’ll be in sync with your new schedule.

Start a Routine
Start a bedtime routine that calms your mind and body and allows drowsiness to take hold. Some people read or meditate; others enjoy a warm shower or bath. Some people add a few drops of essential oil to their bathwater, finding this aromatherapy technique relaxes them further.

Chill Out or Warm-Up
Some people find that if their bedroom’s temperature is a little too warm or cool, it prevents them from drifting off. Identify your ideal sleeping temperature and make sure your bedroom registers that temperature when it’s time to go to bed.

Distract Yourself
Many people find a quiet activity puts their mind in the mood to sleep. Reading for a little while works for a lot of people; however, resist the temptation to go on your computer, tablet, or phone to check emails or browse the internet. Instead of calming your mind, it’s likely to stimulate it and make falling asleep more difficult.

If sleep deprivation doesn’t respond to strategies such as these, don’t wait to consult a physician about your difficulty sleeping. The sooner you seek help, the sooner you can rediscover a good night’s sleep.

Reclaiming Quality Sleep
Sleep deprivation can wreak havoc with people’s work lives and home lives, leaving them struggling through each day in misery. In addition, it can aggravate mental health issues, making their management more difficult. Now, those living with mental health issues that are made worse by an absence of regular, quality sleep should feel encouraged. There are solutions they can implement to prepare their minds and bodies for sleep, allowing them to awake refreshed and ready to make the most of the coming day.

If you are struggling with anxiety, depression, grief, and feelings of overwhelming reach out and call RSL Counseling and Coaching at 732 589-1780 to schedule an appointment and start feeling better.

Contact Me


Servicing Manalapan, Colts Neck, Marlboro, Old Bridge, and beyond!


Evening hours available for online counseling



8:00 am-7:00 pm


8:00 am-7:00 pm


8:00 am-7:00 pm


8:00 am-7:00 pm


8:00 am-7:00 pm