How To Fix Your Sleep: A Guide to Sleep Cycles and Better Routine

The Sagent Behavioral Health providers consulted for this article on how to fix your sleep are Dr. Karin Ryan, LP and Brett Cushing, LMFT, hosts of the Everyday Therapy Podcast.        

Is getting adequate rest hard for you? If so, learning how to fix your sleep is crucial for your physical, mental and emotional well-being. Sleep plays a powerful role in how we think, feel, and function, but for many people, getting consistent, restful sleep feels out of reach.

Unfortunately, sleep challenges are incredibly common. Nearly one in three adults in the U.S. gets less than the recommended seven hours of sleep per night. 

If you struggle with falling asleep, staying asleep or waking up unrested, it’s important to understand what is going on under the surface so you can feel your best. Understanding how to fix your sleep involves learning how sleep works, what disrupts it, and when to seek support. This guide below answers these questions so you can sleep (and feel) better. 

Sleep Cycles: What’s Happening While You Sleep  

When you sleep, your brain and body are doing much more than simply resting. Your brain cycles through different stages of sleep multiple times throughout the night. Some stages support physical restoration while others help your brain process emotions, memories, and stress. These cycles include lighter stages of sleep, deep sleep, and REM (rapid eye movement) sleep.  

Each sleep stage plays a distinct role in restoring your body and mind:  

• Light sleep supports learning, memory consolidation and overall restoration  

• Deep sleep supports physical recovery, immune function and energy levels 

• REM sleep is crucial for emotional processing, memory and mood regulation  

When these stages flow naturally and without interruption, you are more likely to wake up feeling rested and mentally clear. When your sleep is cut short or is frequently disrupted, your brain may not spend enough time within each stage. 

This can result in grogginess, irritability, and difficulty concentrating the next day. Supporting healthy, uninterrupted sleep helps your body complete these natural cycles to set up the foundation for better focus, mood, and overall well-being.  

Are Sleep and Mental Health Connected?  

Sleep and mental health are deeply connected. Your sleep quality determines whether your rest positively or negatively impacts your mental health.  

Research shows that:  

• Nearly 75% of adults report stress-related sleep disruption 

• More than two-thirds of affected adults report anxiety interfering with sleep 

• Chronic insomnia is correlated to higher risks of depression 

When you are not getting adequate sleep, your nervous system often stays in a heightened state of alert. Racing thoughts, muscle tension, and worry can make it difficult to relax enough to fall asleep. Over time, poor sleep can worsen mental health symptoms, which can create a cycle that is hard to break.  

If you are looking into how to fix your sleep, you need to prioritize your sleep patterns and mental health. The good news is that when you start making positive changes in your sleep, your body and mental health will respond positively as well.   

Common Sleep Problems

Sleep issues can look different for every person. Some of the most common challenges include:  

Insomnia  

Do you have trouble falling asleep or staying asleep? While short-term insomnia is common during periods of stress, about 10% of adults experience chronic insomnia. Over time, this can significantly impact daily mental and physical function.  

Interrupted or Non-Restorative Sleep  

Even if you do find it easy to fall asleep, do you wake up feeling groggy or not refreshed? This may be due to fragmented sleep cycles or inadequate time spent in REM sleep.  

Circadian Rhythm Disruption 

Does your job demand an irregular schedule, or do you spend significant time on your screens late into the night? When your body’s internal clock is disrupted, you may feel alert at night but then sleepy during the day.  

If you are struggling with stress, anxiety, or depression, these challenges can often become more pronounced or impactful.  

Steps To Build a Better Sleep Routine 

While there is no one-size-fits-all solution to better sleep, small changes to your sleep routine can support healthier rest over time.  

1. Start With Consistency To Fix Your Sleep

Prioritize going to bed and waking up at the same time every day. Doing this helps regulate your internal clock. Yes, it is suggested to do this even on weekends.  

2. Create a Wind-Down Routine 

Dim lights, turn off screens, and give your mind time to transition out of your daily routine. This might include reading, stretching, or listening to a calming podcast or music. Aim for an activity that is low stimulation.  

3. Optimize Your Sleep Environment

A cool, dark and quiet bedroom supports deeper rest. According to top sleep experts, the ideal sleeping temperature is between 65-68°F. Your body temperature naturally drops when you sleep, so having a cooler room makes it easier to fall asleep and stay asleep.  

4. Pay Attention to Daytime Habits 

Prioritizing exercise, limiting caffeine, and exposing yourself to natural light every day can all work together to support more restful, rejuvenating sleep.  

While these habits can help lay an important foundation to fix your sleep, they don’t always address the root cause. 

What To Do if Sleep Problems Don’t Improve 

If you change your bedtime routine, exercise more consistently or drop your room temperature and still don’t sleep better, there may be a more complex problem occurring.   

Anxiety, depression, chronic stress, or unresolved trauma can keep your nervous system activated. An overworked nervous system can make true rest difficult while also exacerbating these mental health symptoms. In these cases, sleep problems are often a sign that your mind and body could benefit from additional support.  

How Sagent Behavioral Health Can Help Fix Your Sleep

At Sagent, sleep concerns are approached through a whole-person lens. Therapy can identify and address thought patterns, emotional stressors, and behavioral habits that interfere with sleep. Therapy and psychiatric support are especially helpful if you currently struggle with anxiety and/or depression. 

CBT-I (Cognitive Behavioral Therapy-Insomnia) is also an effective, non-medication treatment option that can help determine the root cause of your sleep troubles. Participants can expect more restful sleep in as little as six weeks. 

If poor sleep is affecting your mood, focus, or quality of life, help is available. Reaching out for support is a proactive step toward feeling better day and night. 

You don’t have to navigate sleep struggles alone. If sleep issues are affecting your mood, energy, or daily life, Sagent Behavioral Health is here to help. Reach out to schedule an appointment and take the first step toward better rest and well-being.