Sleep and Mental Health
Sleep and mood affect each other. When you sleep badly, worry and sadness can feel bigger, and when you feel stressed, sleep gets harder.
Signs you may notice
- Trouble falling asleep or waking during the night
- Waking too early and not falling back asleep
- Feeling tired during the day
- Racing thoughts at bedtime
- Nightmares
What can help
- Keep the same bedtime and wake-up time most days
- Put screens away 30 minutes before bed
- Limit caffeine in the afternoon and evening
- Build a calm routine: warm shower, stretching, slow breathing
- If you are awake for more than 20 minutes, get up, do something quiet, then return to bed
- Write worries down earlier in the day, not at bedtime
When to reach out
If sleep problems last more than a few weeks, or you snore loudly with pauses in breathing or feel very sleepy in the day, talk with a doctor. Frequent nightmares can also be treated, so tell a counselor.
Free worksheets
Download free, bilingual worksheets you can use at home or bring to a session.
See free worksheetsFrequently asked questions
What signs should I notice?
Trouble falling asleep or waking during the night; Waking too early and not falling back asleep; Feeling tired during the day; Racing thoughts at bedtime; Nightmares.
What can help?
Keep the same bedtime and wake-up time most days; Put screens away 30 minutes before bed; Limit caffeine in the afternoon and evening; Build a calm routine: warm shower, stretching, slow breathing; If you are awake for more than 20 minutes, get up, do something quiet, then return to bed; Write worries down earlier in the day, not at bedtime.
When should I look for help?
If sleep problems last more than a few weeks, or you snore loudly with pauses in breathing or feel very sleepy in the day, talk with a doctor. Frequent nightmares can also be treated, so tell a counselor.
Where can I find help in Spanish in Oregon?
Use the Sanar Network directory to find bilingual and culturally responsive providers in Oregon, or read our resource guide for crisis lines, therapy, addiction help and health insurance by county.
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