Getting Your “Vitamin ZZZ”: 5 Tips To Help You Fall Asleep & Stay Asleep

troublesleepingResearch continues to demonstrate that proper and sufficient sleep is correlated with just about every positive health outcome, including living longer! If you suffer from any other mental health problem (including anxiety, depression, bipolar disorder, PMDD) you probably *already* know that your mental health condition gets worse when you’re not sleeping well.

You may be thinking — “I know all of this.” But it’s actually all worth repeating, because almost every one of us could be doing better at at least one of these items. To stay healthy, make a habit of doing a sleep hygiene inventory, and trying to work on one of these items at a time.

  1. Skip The Caffeine
    You will want to avoid consuming caffeine at least four hours before bedtime. Caffeine is a stimulant that can keep you awake.
  2. Skip The Alcohol
    You might think having a drink will help you fall asleep however; it interferes with sleep later in the evening. So again, use the four-hour rule and try to avoid alcohol before bedtime.
  3. Take Your Medication At The Proper Time
    Take your morning medicine at the same time each morning, and your bedtime medicine at the same time before bed each night. Yes. It really does matter. Those labels are on there for a reason.
  4. Get In The Sun
    During the day try to get in natural sunlight. Getting natural sunlight earlier in the day can help set your body’s natural wake and sleep cycle.
  5. Don’t Take A Nap
    Naps can also interfere with our normal sleep cycles. Avoiding naps can help your body feel more tired at bedtime.

Getting a good night’s sleep can help you improve your mental health and physical health. Continuing to work on fostering healthy sleep will be essential to successful management most psychiatric illness, including anxiety, depression and bipolar disorder!

I you have additional questions about sleep, sleep disorders, or sleep and mental health, feel free to email me at To schedule an appointment of consultation call our office at 917-609-4990.

Be Well,

Amanda Itzkoff, MD
dr. amanda.

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