115. Four Factors for Better Sleep
In this episode, we discuss the importance of sleep for good mental health. We'll dig into the psychobiological model of sleep to help identify some tailored strategies you can use to improve your sleep. The factors we focus on are cognitive de-arousal (calm your mind), physiological de-arousal (calm your body), daytime facilitation of nighttime sleep (calm an over-active stress response), and sleep stimulus control (bedtime rituals!). See the show notes below for more information on the strategies noted in this episode.
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Key moments:
00:00 Introduction to the Joy Lab Podcast
00:39 The Importance of Sleep for Mental Health
03:41 The Psychobiological Model for Sleep
04:55 Strategies for Cognitive De Arousal
07:15 Physiological De Arousal and Its Impact on Sleep
12:38 Daytime Facilitation of Nighttime Sleep
15:18 Sleep Stimulus Control and Its Importance
19:47 Closing Thoughts and a Lullaby
20:32 Outro and Disclaimer
Sources and Notes:
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Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
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Subscribe to our Newsletter: Join us over at Joylab.coach for exclusive emails, updates, and additional strategies.
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Check out our favorite resilience-boosting reads: Bookshop.org
- Aromatherapy morning routine (ideal for grounded and mindful types): During your morning shower, rub the area around your kidneys (your lower back is close enough). After a bit of massage in that area, turn your back away from the water and then massage a few drops of diluted rosemary or spruce oil in the same area. Massage and breathe deeply as the aroma fills your shower. Both of these oils mimic adrenal hormones and can help stimulate the adrenal cortex, giving a natural energy boost to your morning when you're having a rough time waking up.
- Aromatherapy Evening routine (ideal for enthusiastic, passionate, creative, and determined): Try a warm bath or warm forehead compress with a few diluted essential oils to calm and soothe your system and cue your relaxation response. Try essential oils like lavender, ylang ylang, frankincense or rose. Another great option is using an aromatherapy inhaler.
- Important note about aromatherapy: don’t apply oils “neat” to your skin. “Neat” refers to oils that have not been diluted with something like a carrier oil. Neat application is only advised in very specific circumstances and under the watch of your primary physician or a specialist. No matter how you use them, be sure you purchase a trusted brand that offers the highest quality oils and recommends safe application. Talk to your doctor before use if you are taking any medications or may have an allergy or sensitivity to an oil.
- Our favorite magnesium products to support sleep:
- Magnesium L-threonate (seems to support sleep and mood better than other forms of magnesium)
- Magnesium glycerinate (can be easier on the stomach)
- Topical Magnesium:
- Magnesium Spray
- Magnesium Lotion
Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program.
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If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.
Find more mental health resources here.
On Jan 1st, 2025, the Joy Lab Podcast and Program moved from Natural Mental Health to the nonprofit Pathways North.
