How does sleep improve mental health for foster and adoptive families? 

This is the first article in a three-part series on The Powerful Role of the Body in Mental Health. Find the second and third articles here.

Here’s something crucial for foster and adoptive families to understand – how we routinely care for our bodies profoundly impacts mental health. 

Sleep, exercise, nutrition and time outdoors all play critical roles in the well-being of every family member. But sleep especially plays an outsized role in mental health. 

Children and adolescents struggling with mental and behavioral challenges often have trouble sleeping and poor sleep habits. 

For foster and adoptive families who may be dealing with mental health challenges in the home, it can be really hard to focus on building good habits when managing both regular family routines in addition to extra appointments and therapies. Adding yet another thing that might be met with resistance can feel overwhelming. 

The good news is – when it comes to sleep – even little changes make a big difference right away! 

In fact, building little habits to improve sleep may be the easiest way to see immediate change. Long term, it’s a vital part of well being. So be encouraged! It doesn’t take much to start reaping benefits as a family when we focus on our sleep habits together. 

Scripture views sleep as a gift 

“I lie down and sleep; I wake again because the LORD sustains me.” Psalm 3:5

Scripture communicates that sleep is a gift from God, which we are invited to receive as part of a trusting relationship with Him. We sleep knowing God doesn’t. 

The Psalmist recognized God’s care for us, penning: “He who watches over you will not slumber.” (Psalm 121:3) In sleep, we literally unclench our hold of all things. As God’s children, we’re reminded that “It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for He gives to His beloved sleep.” (Psalm 127:2) 

Jesus slept deeply and peacefully. The gospel of Matthew describes a great storm that arose on the Sea of Galilee, so severe that the disciples thought they would die. And through it, “He was asleep.” (Matthew 8:23-27) Jesus shows us that we can sleep – even when things are frightening or chaotic. 

Getting enough quality sleep is the single most important physical habit that can improve mental health. 

Studies show even moderate lack of sleep impacts our mental health. 

We’re more emotional – more anxious and depressed. We have more memory problems, are less focused, and are worse at planning and flexible thinking. With prolonged lack of sleep, we are significantly more vulnerable to mental illness. Critically, sleep profoundly affects relationships, increasing our likelihood of isolation and loneliness.

On the other hand, healthy relationships improve sleep. If we mend things after a conflict instead of leaving things unresolved, we will likely sleep better. Also, a strong relationship with God, especially a sense of deep connection to God and assurance of His salvation, actually helps us sleep well amidst straining experiences.

We need a surprising amount of sleep. 

The CDC recommends that infants get 12-16 hours, toddlers 11-14, preschoolers 10-13, school-age children 9-12, teens 8-10, and adults 7-9.

How can we improve our sleep and help our children improve theirs? 

Let’s walk through a day that would promote great sleep:

1. The very first thing to do is make a plan to wake up at roughly the same time each day as best you can. A consistent waking time makes a real difference for good sleep.
2. If at all possible, view morning sunlight by going outside within the first hour of waking. Light sets your circadian rhythm. 
3. Eat breakfast and exercise early in the day. Doing so within the first three hours of waking up is ideal. 
4. Avoid caffeine at least eight hours before bedtime, including caffeinated sodas and energy drinks. Even if you can fall asleep with caffeine in your system, it makes sleep less restorative. 
5. Watch the sunset to help set your circadian rhythm. 
6. Minimize artificial light, especially bright overhead lights, after sunset. Use blue light blockers if viewing a screen after dark. 
7. Avoid late-night eating and alcohol, which impede high-quality sleep.
8. Stop screen use an hour before bed, and consider adding five minutes of deep relaxation exercise. 
9. Go to sleep when you first start to feel sleepy at night. Don’t push through tiredness. 
10. Sleep in a dark, cool room. Eye masks or blackout curtains can help. 

It is probably not a stretch to say that sleep is the best emotional stabilizer and an important part of healing from trauma. Considering the incredible benefits of sleep – and the detrimental effects of sleep loss – prioritizing these important habits could make a remarkable difference in the life of your family. 

Remember, kids need the guidance of parents to make sure that they have the best odds of good mental health through healthy physical habits. 

Especially when it comes to sleep, no one has the same influence as parents, in part because the home is where so many of these little habits are formed. 

-Rachel Medefind is the Director of the Institute for Family-Centered Healing and Health. For more information on the research behind this article, download The Powerful Role of the Body in Mental Health: Getting Good Sleep.