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Improving your sleep hygiene can help you sleep longer and better. Here's how: 1. Go to bed only to sleep o Don’t eat, watch TV, use your computer or play on your phone/tablet in bed o Don’t lie awake in bed waiting to fall asleep- read, listen to music, and relax on your couch instead. o Avoid turning on bright lights, or looking at screens of any kind o Return to bed only when you are ready to doze off A comfortable bedroom - better sleep 2. Make your bedroom comfor

You can be kind to friends, family or even strangers, but not to yourself Have you noticed you can be kind to friends, family or even strangers, but you are quite critical of yourself in the same situation? For example: Your friend Jessie forgot an important meeting at work. Feeling upset, Jessie calls you and tells you about it. What do you think? How do you react? What do you say to Jessie? Now imagine you forgot to show up for an important meeting at work. What are you thi

Sleep is essential for health and well-being. Sleep problems are very common in people dealing with mental health problems. Some things you can avoid before bed for good, restful sleep: 1. TV/ screen time before bed Light sends a signal to our brains to be alert, awake, and focused. Darkness signals the brain to get ready for sleep. When you watch TV or use your phone/tablet at night, light from these bright screens is signaling your brain to stay alert and makes it harder t

Transitions can feel unsettling and overwhelming We go through several transitions in life, some major ones and many smaller ones. Changing schools, starting college, moving to a new place, starting a new job, or a new relationship; are all major transitions. Transitions are challenging times, and can feel unsettling and overwhelming. Here are some ways to cope: Be prepared: While some transitions are unexpected, many are planned events. Prepare for the change as much as

Premenstrual dysmorphic disorder (PMDD) is characterized by severe, cyclical mood changes prior to menstruation, typically the worst 3-4 days before to the first day of menstruation. The symptoms can last up to a week. Cognitive and physical symptoms are common along with mood changes. Cognitive and physical symptoms are common in PMDD PMDD affects millions of women. Symptoms include but are not limited to mood swings, irritability, crying spells, depressed mood, negative thi

Physical activity is good for your physical and mental health. Vigorous physical activity can boost self-confidence, create a sense of well-being and improve sexual health. Mild to moderate depression and anxiety can improve with physical activity and exercise. Being in nature improves your mental health Spending time in nature improves mental health and well-being as well. Feeling connected to nature can help feel more satisfied with yourself, with life and improve self-este

Nothing is permanent except change There is nothing permanent except change- yet we struggle with change and transitions just the same. Why is change so hard? We happen to like familiarity and find comfort in it. Breaking away from familiar patterns, places, and people is difficult. Even positive change can be difficult- starting college, starting a much-desired job, moving into your dream home, or the birth of your child. All of these are likely positive life changes, ones

What is sleep deprivation? Sleep deprivation (not getting enough sleep) is a growing problem. Adults need 7-8 hours of sleep. The CDC estimates that up to a third of American adults do not get sufficient sleep and average sleep times have decreased in the last few decades.   Good sleep is just as important for grown ups as it is for kids Why is it a growing problem? Modern lifestyles with longer work hours, the need to be online and available 24x7, the availability and access

Melatonin regulates your  24-hour internal body clock Melatonin is secreted by your brain in response to light and darkness and regulates your sleep-wake cycle and 24-hour internal body clock (Circadian rhythm). Melatonin supplements are often used to treat sleep problems in both adults and children. What is melatonin is used for? Insomnia, jet lag, shift work related sleep problems. The evidence for the effectiveness of melatonin in these conditions is variable. Melatonin ca