Rest to Reset: Natural Sleep Tips for Improving Mental Health

May is Mental Health Awareness Month, a time to highlight practices that nourish the mind, body, and soul. One of the most fundamental—but often overlooked—pillars of mental health is quality sleep. When we rest well, our mood stabilizes, focus sharpens, and emotional resilience increases.

In fact, modern research consistently shows a strong two-way connection between sleep and mental health. Inadequate or poor-quality sleep doesn’t just make us tired—it can significantly affect mood, cognitive function, and emotional regulation. Studies have linked chronic sleep issues to increased risk of anxiety, depression, and even more severe mental health conditions. Conversely, improving sleep has been shown to reduce symptoms of these disorders.

Sleep commonly worsens during times of increased stress (not surprising), during the luteal phase of a menstrual cycle, perimenopause, and pregnancy.

Deep, restorative sleep supports brain detoxification, memory processing, and the regulation of stress hormones like cortisol. In short, when we sleep better, we feel better—mentally, emotionally, and physically.

Thankfully, there are natural tools and habits you can adopt to improve your sleep and, in turn, support your mental well-being. Here’s a comprehensive guide to sleeping better—naturally.

1. Build a Relaxing Nighttime Routine

Your body needs cues to shift from alertness to rest. A calming evening routine can ease this transition and reduce stress levels.

Try:

• Turning off screens an hour before bed
• Taking a warm bath or shower
• Journaling or reading something soothing
• Practicing deep breathing or gentle yoga

Consistency sends a message to your brain: “It’s time to wind down.” We’re really good at creating bedtime routines for children but we’re not always good at creating bedtime routines for ourselves. We think that once we become adults we’re somehow immune when, in reality, a bedtime routine is as important now as it was when we were young.

2. Use Sleep-Supportive Herbs

Nature offers powerful herbs that gently calm the nervous system without grogginess.

• Skullcap (Scutellaria lateriflora): Known for easing nervous tension and racing thoughts.
• Passionflower (Passiflora incarnata): Helps quiet the mind and promotes restful sleep.
• Milky Oat Straw (Avena sativa): Supports the nervous system and helps reduce emotional fatigue.

You can take these herbs as teas, tinctures, or capsules—ideally about an hour before bedtime.

3. Reduce Light Exposure Later in the Day

Light is a major regulator of your circadian rhythm. As the sun sets, your body should naturally begin producing melatonin—but artificial lighting can block that process.

Tips:

• Dim lights in the evening.
• Use warm, amber-toned bulbs.
• Avoid phone, TV, or computer screens close to bedtime, or use blue light blockers.
• Try blue-light blocking glasses after 6pm.

4. Make Your Bedroom a Sanctuary for Sleep

Your environment plays a huge role in your ability to rest. Treat your bedroom as a retreat for restoration.

• Keep it cool: Between 60–67°F (15–19°C).
• Block out light: Use blackout curtains or an eye mask.
• Declutter: A tidy space creates a calmer mind.
• Soothe with scent: Use essential oils like lavender to promote relaxation.

5. Support Melatonin Production Through Nutrition

Melatonin is your body’s natural sleep hormone—and certain foods and nutrients help support its creation.

Do:

• Eat enough protein: Especially foods rich in tryptophan like turkey, eggs, and seeds.
• Include melatonin-rich foods: Tomatoes, walnuts, tart cherries, and strawberries.
• Get natural light during the day: Morning sun exposure boosts nighttime melatonin production.

Avoid:

• Too much caffeine: Especially after 2 p.m.—it can delay sleep and reduce quality.
• Alcohol: It may make you drowsy initially but interferes with deep, restorative sleep.

6. Try Natural Supplements Thoughtfully

Supplements can help bridge the gap when sleep is disrupted. Some of the most effective, gentle options include:

• Melatonin: Best used for jet lag, shift work, or short-term sleep issues.
• Magnesium (especially glycinate): Calms the nervous system and eases muscle tension.
• Inositol: A natural compound that supports neurotransmitter function, especially helpful if anxiety and repetitive thoughts are keeping you awake.

As always, speak to a healthcare provider before starting new supplements—especially if you take medications or have underlying conditions.

7. Prioritize Mental Health by Prioritizing Sleep

Sleep is not just a physical need—it’s foundational to emotional regulation, memory consolidation, and mental clarity. During Mental Health Awareness Month, take time to reflect on your sleep habits. Are you giving your brain and body the space to restore?

Even small, consistent changes can lead to deeper, more peaceful rest—and in turn, greater emotional resilience and mental clarity.

You don’t need to overhaul your life overnight. Start with one or two of these natural tools and gradually build a sleep-supportive routine that fits your life. Your mind and body will thank you—and you’ll be better equipped to face the day with strength, clarity, and calm.