Sleep:
3-2-1 To Level Up Your Mental Fitness
Good sleep isn’t just about feeling rested—it’s one of the most powerful tools for protecting your mental health and keeping your body running at its best. When you’re getting quality sleep, you’re more focused, less reactive, and better equipped to handle stress. But when sleep slips, everything from your mood to your decision-making can take a hit.
If you’ve been feeling off, overwhelmed, or just not like yourself, your sleep might be the place to start. Read below to explore simple ways to level up your sleep, reset your mindset, and take back control of how you feel—one night at a time.
3 Questions You Should Ask Yourself (Answer on a scale of 1-10)
- My Mental Fitness Rating Today is…
- My Sleep Quality – On Average – is…
- How Important is it to Me to Learn More…
2 Ways Good Sleep Helps Level You Up
Physical Health Impact
Poor sleep cranks up our ‘Fight or Flight’ response, sending blood pressure, heart rate, and the stress hormone, cortisol, through the roof. Meanwhile, it hits the snooze button on the brain’s planning and decision-making department.
Mental Health Impact
Lack of sleep cranks up the volume in the brain’s fear and anxiety department (the amygdala), leading to a surge in negative vibes and emotional fireworks. At the same time, it weakens the connection to the brain’s reasoning center (the prefrontal cortex), making it harder to stay calm, think clearly, or keep emotions in check.
Pick 1 Action Item
No Screen Time 30 Minutes Before Bed
Put down the phone and turn off the TV. Plan a different activity to wind down. Read, do a crossword puzzle, take a bath. If 30 minutes is too much to start with, start with 10 minutes and work your way up to 30 minutes.
Sleep in a DARK cool room
Check your room for light sources such as lights from plugs, cable boxes or things you are charging. If you must have a nightlight, get one that you can turn off/on or has a motion detector. Make sure you have good curtains/shades. Or try a sleep mask as a quick and easy solution. Cooler is better when it comes to good sleep. Turn the thermostate down.
Stop Drinking 60 Minutes Before Bed
It is okay to have a sip of water after brushing your teeth, but avoid having a large drink too close to bed time. This is an easy fix for many people. Keep a water bottle by your bed if you are afraid you will get dehydrated.
Try a Natural Supplement
Tart Cherry Juice, Melatonin and Ashwaganda are all good natural supplements to try. Ask your OSSPT provider for more information.
- Make a ‘Get Back to Sleep Plan’
- Try a natural supplement
Make a ‘Get Back to Sleep Plan’
Research says if you wake up in the middle of the night and can’t fall back to sleep in 15 minutes or less, it is better to get up and figure out if you are thirsty (have a drink), hungry (have a small snack) or worried about something (write it down on a piece of paper and let it go till the morning). Then do an activity you find relaxing for 15 minutes before going back to bed. The Secret to success? Have your plan ready BEFORE you need it!
