Resetting Your Sleep Habits This Fall
by Cali Shimkovitz, MEd, RP(Q)
With the busyness of school, work, and activities picking back up, sleep is often the first thing to get pushed aside. Late-night study sessions, sports practices that run late, social plans, or simply scrolling on your phone can quickly lead to inconsistent routines. But quality sleep isn’t just a “nice to have” – it’s essential for focus, emotional regulation, and overall mental health.
Why Sleep Matters
Sleep isn’t just about closing your eyes and recharging. When we sleep, our brains consolidate learning, regulate emotions, and repair the body. Think of sleep as the “reset button” that allows you to show up as your best self the next day.
Without enough rest, it’s harder to manage stress, pay attention in class, or perform well at work or in activities. Over time, chronic poor sleep can impact mood, motivation, and even relationships. For teens and young adults especially, sleep is directly linked to mental health outcomes. Getting consistent rest is one of the most powerful (and often overlooked) tools for improving overall wellbeing.
Tips for Building Better Sleep Habits
If your sleep has gotten off track, the good news is that routines can be reset. Here are a few small but impactful changes you can try:
Set a consistent bedtime and wake-up time. Your body thrives on rhythm. Going to bed and waking up around the same time every day helps regulate your internal clock. Yes, even on weekends.
Create a wind-down routine. Signal to your brain that it’s time for rest by doing something calming before bed, like reading, stretching, journaling, or listening to music. Over time, your brain will begin to associate these activities with sleep.
Limit screens before sleep. Blue light from phones and laptops can trick your brain into thinking it’s daytime, making it harder to fall asleep. Try unplugging at least 30-60 minutes before bed. If that feels impossible, consider using “night mode” or blue light filters to reduce the impact.
Watch your caffeine intake. That afternoon coffee, bubble tea, or energy drink might still be in your system hours later. Aim to cut off caffeine by early afternoon to avoid restless nights.
Make your sleep space restful. Keep your room cool, dark, and comfortable. Small changes like blackout curtains, white noise, or cozy bedding can make a big difference. And whenever possible, reserve your bed for sleep (not homework or watching TV).
Be patient with yourself. Resetting your sleep schedule can take time. If you’re used to going to bed at 1:00 a.m., you won’t magically fall asleep at 10:00 p.m. right away. Start by shifting your bedtime gradually, even by 15-30 minutes at a time.
The Mental Health Connection
It’s worth emphasizing that sleep and mental health are deeply connected. Lack of sleep can increase feelings of anxiety and sadness, and when you’re anxious or stressed, it can be harder to fall asleep – creating a frustrating cycle. Many young people we work with describe lying awake with racing thoughts, or waking up multiple times throughout the night and feeling exhausted the next day.
Recognizing this cycle is the first step. The next is knowing that you don’t have to break it on your own.
When Sleep Feels Harder Than It Should
For some people, no matter how many strategies they try, falling or staying asleep feels like a constant struggle. Maybe you’ve tried cutting caffeine, turning off your phone, or sticking to a routine, but nothing seems to help. That’s when extra support can make all the difference.
At Straight Up Health, we offer sleep therapy services designed to address the root causes of sleep difficulties – whether it’s stress, anxiety, or habits that just aren’t working. Our therapists work with you to explore what’s behind your sleep challenges and create personalized strategies that actually fit your life. With the right support, it’s possible to reset your sleep rhythm, improve your mental health, and start feeling like yourself again.
If sleep has been an ongoing challenge for you or your teen, book a free 15-minute meet-and-greet and we’ll discuss next steps towards getting you back on track!