BEHAVIORAL HEALTH

Justin Monty, MSSA, LSW

Q:I have been having trouble getting quality sleep. What can I do?

A:We all know that sleep is absolutely necessary for our physical health, but it’s very important to our mental health as well. There are factors within our control that can potentially improve the quality and quantity of our sleep. Try these strategies and you will hopefully find improvements with your sleep: (1) Wake up at the same time every morning, even on your off days. Obviously, this isn’t going to be popular step to take! However, it can really make a great impact. (2) Go to bed only when you’re tired. If you’re wide awake and trying to fall asleep, it’s probably not going to magically happen, which leads to…(3) If you don’t fall asleep within about 15 minutes, get out of bed and do something that makes you tired. Nothing too stimulating, though, because it helps to… (4) Limit stimulation. This includes looking at screens (phone, TV, tablet) right before bed. Do you look at your phone or watch TV in bed? Break those habits. Try to turn off bright lights, too. (5) Create a night time routine and stick to it. It can be whatever works for you- shower, read, deep breathing, etc. Make a point to get ready for bed in ways that help you relax, but again, don’t look at your phone. (6) Limit naps. Another one that might not be popular. If you’re taking naps for more than an hour, but can’t fall asleep at night, take a look at the naps and try to cut down on them. (7)Keep the room as cool as possible. Get under your blankets, and don’t make the room too warm. (8) No caffeine or nicotine at least 4 hours before bed. Hopefully these strategies, which you can control, can help with your sleep. If you are interested in speaking with a professional to learn other ways to improve your mental health, please contact Premier Behavioral Health Services at 440-266-0770

Justin Monty, MSSA, LSW Premier Behavioral

Health Service 8701 Mentor Avenue Mentor 44060 440-266-0770