Learn About Sleep
Sleep is the foundation for mental and physical health.
Getting enough quality sleep is one of the most important things we can do for our mental health and overall well-being. Sleep affects everything from mood and focus to our ability to fight off sickness and handle stress. When we don’t get enough rest, it can impact how we show up in our daily lives—at home, at school, or at work. Explore tips, resources, and information to help you build healthy sleep habits and feel your best.
Explore the resources below to discover practical ways to get healthy sleep.
Improves mood – Restores energy levels and promotes emotional stability, reducing stress, anxiety, and irritability.
Supports heart health – Allows the heart to rest by lowering heart rate and blood pressure, reducing the risk of heart disease.
Regulates blood sugar – Helps the body properly use insulin, lowering the risk of Type 2 diabetes.
Enhances Mental Function – Strengthens memory, learning, and problem-solving by supporting brain connections during sleep.
Boosts immune function – Supports the production of growth hormones and cytokines, helping the body repair cells and fight infections.
Relieves stress – Promotes relaxation, reduces anxiety, and prevents the mental exhaustion that comes with sleep deprivation.
Enhances athletic performance – Aids muscle recovery, reduces fatigue, and helps prevent injuries by supporting physical restoration.
Source: Sleep Foundation
Stick to a schedule – Try to set a consistent time to go to bed and wake up each day to improve your sleep quality.
Create a relaxing bedtime routine – Wind down with calming activities like reading, gentle stretching, or deep breathing. could link a 1N5 resource here?
Limit screen time – Avoid phones, tablets, and TVs at least 30–60 minutes before bed to reduce blue light exposure.
Watch caffeine and alcohol intake – Avoid caffeine in the afternoon and alcohol close to bedtime, as they can disrupt sleep.
Make your bedroom sleep-friendly – Keep it cool, dark, and quiet, and use comfortable bedding to support restful sleep.
Stay active during the day – Regular exercise helps improve sleep and leaves you feeling more refreshed when you wake up. could link a 1N5 resource here?
Manage stress – Try relaxation techniques like meditation, journaling, or yoga to ease a racing mind before sleep. could link a 1N5 resource here?
Limit naps – Keep naps short (20–30 minutes) and avoid them late in the day to prevent nighttime sleep disruptions.
Belly Breathing (3:13) – This video introduces easy techniques to help you stay present, reset your mind, and cultivate a sense of calm in your daily life.
Deep Breathing (2:41) – This short guided breathing exercise helps you slow down, focus on your breath, and bring a sense of calm and relaxation to your mind and body.
Grounding & Gratitude Mindfulness (9:46) –
Mindfulness Relaxation Melt (2:49) – This guided progressive relaxation exercise helps you release tension from head to toe, promoting deep relaxation and a sense of calm in both your body and mind.
May I be Happy, Healthy, Strong Meditation for Youth (4:14) – This guided meditation focuses on growing kindness and well-being through the simple yet powerful mantra: “May I be happy, healthy, and strong.”
Mindfulness Body Scan (23:22) –
Body Scan for Youth (3:49) – This short body scan meditation guides you through a gentle awareness of physical sensations, helping you release tension and relax in just a few minutes.
The information on this website is for educational purposes only and does not replace professional medical advice. If you or a loved one is experiencing symptoms of mental health distress, please consult a trusted doctor, therapist, or other healthcare provider to receive a diagnosis and treatment. Additionally, if you or a loved one is experiencing suicidal thoughts or a crisis, please contact the Suicide Prevention Lifeline by dialing 988.