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  • Maintain a regular bedtime and wake-up time, even on weekends.
  • Avoid taking naps. If you do, nap early in the afternoon and keep it less than 30 minutes.
  • Get exercise, but not within three hours before bedtime.
  • Don’t work late into the evening. Allow time to wind down.
  • Don’t use nicotine within four hours of bedtime or caffeine within eight hours of bedtime.
  • Avoid heavy meals within three hours of bedtime.
  • Don’t use alcohol as a sleep aid.
  • Make sure the bedroom is quiet, dark and at a comfortable temperature.
  • Reserve the bedroom for sleep and sex only. Don’t work, eat, read or watch TV in bed.
  • Avoid watching the clock. Turn it so you can’t see it, and then don’t think about what time it might be or how much sleep you may be getting.
  • Decrease the amount of time spent awake in bed. If you can’t sleep, leave the bed until you feel sleepy again.
  • Don’t try too hard to fall asleep.

Sleep is essential for mental health, playing a crucial role in emotional regulation, cognitive function, and overall well-being. Adequate sleep helps the brain process and consolidate memories, enhancing learning and problem-solving skills. It also supports emotional stability by regulating mood and reducing the risk of mental health disorders such as depression and anxiety.
Poor sleep can lead to irritability, difficulty concentrating, and increased stress levels, creating a negative feedback loop that exacerbates mental health issues.

Our outpatient program is designed to meet the unique needs of older adults experiencing depression and/or anxiety related to life changes that are often associated with aging or a chronic diagnosis. Anyone can make a referral to our program, including self-referrals, provider referrals, or community referrals.

Call us today at 515.832.7813