The Art of Sleep: Why Good Sleep Hygiene is the Foundation of a Healthy Mind, Body, and Spirit

"When you sleep, your soul is taken to the heavens,
And when you wake, it returns to your body.
Sleep is a rehearsal for the great journey of the soul."

Rumi (Persian Philosopher)

In our fast-paced, hyper-connected world, sleep often becomes the first casualty of our busy lives. We sacrifice it for deadlines, social obligations, or the endless scroll of our screens. Yet we treat sleep as if it is a luxury, when in fact, it is a cornerstone of our physical, emotional, and mental well-being.

As a psychotherapist, I’ve seen firsthand how poor sleep can ripple through every aspect of a person’s life, amplifying anxiety, depression, and even physical health challenges. In fact, when I am speaking with my clients about their mental health challenges, 9 times out of 10, their sleep is disturbed, poor, interrupted, or minimal.

So... how do we break out of this vicious cycle? Which came first—poor sleep or poor mental health? While we may not always be able to answer that question, it doesn’t mean we can’t break the cycle. In many cases, improving sleep hygiene can be the first step toward reducing the impact of mental health challenges like anxiety and depression.

Why Sleep Matters: The Science of Restoration

Sleep is not just a passive state where the body shuts down; it’s an active, restorative process. During sleep, your brain consolidates memories, processes emotions, and clears out toxins that accumulate during the day. Your body repairs tissues, strengthens the immune system, and regulates hormones that influence everything from appetite to stress.

Chronic sleep deprivation, on the other hand, is like running a car without oil—it may keep going for a while, but eventually, the engine will seize. Research has linked poor sleep to a host of issues, including:

• Mental health challenges

• Cognitive decline

• Physical health risks

In short, sleep is not just a biological necessity; it’s a form of self-care that nourishes every part of you.

The Wisdom of the Ancients: Sleep as Sacred

Long before sleep studies and EEG machines, ancient cultures understood the profound importance of rest. In Ayurveda, the traditional medicine of India, sleep (nidra) is considered one of the three pillars of health, alongside diet and lifestyle. Poor sleep, according to Ayurvedic teachings, disrupts the balance of the body’s doshas (energetic forces), leading to physical and mental dis-ease.

The Foundations of Good Sleep Hygiene

So, how do we honour sleep in our modern lives? The answer lies in cultivating good sleep hygiene—habits and practices that support restful, rejuvenating sleep. Here are some evidence-based strategies, infused with a touch of ancient wisdom:

1. Create a Sacred Sleep Space

Your bedroom should be a sanctuary for rest. Keep it cool, dark, and quiet. Consider incorporating calming elements like soft lighting, natural fabrics, or even a small altar with objects that bring you peace.

2. Honour the Rhythm of Nature

Our bodies are designed to follow the natural cycles of light and dark, known as the circadian rhythm. To align with this rhythm:

• Wake up and go to bed at the same time every day, even on weekends.

• Limit exposure to artificial light in the evening, especially blue light from screens. Ancient wisdom teaches us to wind down with the setting sun—try dimming the lights and engaging in calming activities like reading or meditation. If you can, light some scented candles to set the mood for calm and quiet.

3. Nourish Your Body, Mind, and Spirit

What you consume during the day affects your sleep at night. Avoid caffeine and heavy meals close to bedtime. Instead, consider a calming herbal tea, like chamomile or ashwagandha, which has been used in Ayurvedic medicine to promote relaxation.

If you’re really keen to improve your sleep hygiene, challenge yourself to turn off Netflix (sorry, Netflix—you’ve had your time!) and engage in mindfulness or gentle yoga before bed. These practices echo the ancient belief that the body and mind must be in harmony for restful sleep.

4. Embrace the Power of Ritual

Rituals signal to your brain that it’s time to transition from wakefulness to rest. This could be as simple as lighting a candle, journaling, or practicing gratitude. In many spiritual traditions, rituals are a way to honour the sacred, and your sleep routine can be a modern-day version of this practice.

5. Listen to Your Inner Wisdom

Finally, pay attention to your body’s signals. Are you pushing through fatigue to finish one more task? Are you ignoring the subtle cues that it’s time to rest? Ancient teachings often emphasise the importance of intuition—trusting your inner wisdom to guide you. Sleep is no exception.

A Note for Shift Workers: Finding Balance in an Unnatural Rhythm

For shift workers, maintaining a consistent sleep schedule can feel like an impossible task. Whether you’re working late nights, early mornings, or rotating shifts, your body’s natural circadian rhythm is often at odds with your work schedule. But even in these challenging circumstances, there are ways to support your body and mind to get the rest you need.

• Create a Sleep-Friendly Environment: Use blackout curtains or an eye mask to block out sunlight, and consider a white noise machine or earplugs to drown out daytime noise.

• Stick to a Pre-Sleep Routine: Even if your schedule changes, having a consistent pre-sleep ritual can help signal to your brain that it’s time to wind down.

• Strategic Use of Light: Expose yourself to bright light during your shift to stay alert, and wear sunglasses on your way home to help your body prepare for sleep.

• Nap Wisely: Short naps (20–30 minutes) before your shift can boost alertness without interfering with your main sleep period.

• Mind Your Meals: Avoid heavy meals during your shift and caffeine close to bedtime.

Remember, even small adjustments can make a big difference.

Therapy: Tailoring Sleep Hygiene to Your Unique Needs

You might have some questions about the strategies I’ve shared above. Perhaps you’ve tried some of these tips before, but something still seems to get in the way of achieving good sleep hygiene. This is where therapy can be incredibly helpful.

In therapy, we can explore the unique barriers that might be preventing you from getting the rest you need. Whether it’s anxiety, unresolved trauma, or other mental health challenges, therapy provides a safe space to work through these issues and develop personalised strategies that align with your goals.

While Google or AI can provide general answers, therapy allows us to dive deeper into the “why” behind your struggles with sleep and address the root causes.

Sleep as a Gateway to Healing

As a therapist, I often remind my clients that healing is not a linear process. It’s a journey that requires patience, self-compassion, and a willingness to listen to your body’s needs. Sleep is a vital part of this journey. When we prioritise rest, we create a foundation for resilience, clarity, and growth.

So tonight, as you prepare for bed, consider this: What if sleep were not just a necessity but a sacred act of self-care? What if, in those quiet hours of rest, you could reconnect with your authentic self, heal the wounds of the day, and awaken with renewed strength and purpose?

Sleep is not just the end of the day—it’s the beginning of your healing.

خواب خوب، فکر خوب می‌آورد"
(Khab-e khub, fekr-e khub mi-avarad)
Translation: "Good sleep brings good thoughts." Persian Proverb