Blog

3-21-17.

Keys to a Good Night’s Sleep

Do you go to sleep at the same time each night, sleep soundly through the night and wake up easily, refreshed and calm the following morning? 

If so, congratulations -there is no need to read any further. 

For everyone else – do you have trouble maintaining a consistent sleep schedule?  Do you wake up multiple times every night?  With daylight savings time I have found myself staying up later at night, have had a more difficult time maintaining my child’s sleep schedule and have been hearing about sleep disturbances with much greater frequency in my private practice. 

Here are some general guidelines for getting your sleep on track:

1.        Set a nighttime routine

Try to go to sleep and wake up at the same time every day.  Setting a routine and performing this routine in the same order at approximately the same time daily, can help establish rhythms in your mind and body.  If you find it difficult to set a routine, you may want to utilize a bedtime app and alarm to help you create these new habits. 

2.       Limit caffeine, alcohol and nicotine intake

Caffeine, alcohol and nicotine all impact our brains and our ability to get good healthy sleep. 

3.       Get natural sunlight during the day

This may seem difficult some days but research shows that spending some time outdoors helps with sleep functioning. 

4.       Sit less, move more

Physical activity stresses your body which your body will then make up for with deeper sleep at night.  Additionally, your body temperature rises during exercise and then drops when you go to sleep which is believed to facilitate sleep. 

5.       Create a sleep environment that is restful/calming

Find things that soothe you and make sure that you create a sleep environment that includes these things.  Make sure that you pay attention to each of your senses.  Scents, sounds, lights, and the feeling of blankets and pillows can all impact your ability to fall and stay asleep. 

6.       Take time for relaxing activities before bed

Find activities that relax you and make it a priority to do these things before you go to bed.  Some ideas include – reading a book, writing in a journal, talking with a friend or loved one, doing a puzzle, playing a card game or board game. 

Hopefully these tips help you to get your sleep back on track.  If you are still struggling with your sleep routine, call today for you free phone consultation.  516-962-2321

3-13-17-

Is it just the “winter blues” or am I depressed? 

As mother nature hands us another (rather large) dose of winter weather, many of us find ourselves inside yet again, making important and very familiar decisions like “Which show should I binge watch today?” or “Should I bake brownies or chocolate chip cookies?” or “How can I possibly keep a four year old entertained inside for 12 straight hours?”

While these questions seemed appropriate and cozy indoor snow day activities were exciting in January, by March these questions seem tedious and can be accompanied by frustration, sadness and irritation. 

Many of us are left wondering – should I feel this sad?  Is this really just the “winter blues”?

Here are five ways to tell if you are just dealing with cabin fever or if you are suffering from Depression:

1.     Duration

How long have you been feeling this way?  Do your feelings of sadness and hopelessness predate the winter?  If your feelings are a direct reaction to the weather or a specific situation, it may just be the “winter blues” or a reaction to your situation.  However, if you have consistently felt this way for two weeks or more, this may be a sign of Depression. 

2.   Intensity

How intense are your feelings of sadness and anger?  Do you feel irritable or can your feelings be categorized as feelings of worthlessness, isolation, excessive guilt or shame?  Feelings of worthlessness, isolation and shame can be indications of a Depressive Disorder.     

3.   Activities

Weather permitting, are your professional, educational and social activities at the level that is normal for you or are you withdrawing from normal activities?  If you are less involved in your normal activities or your performance at school and/or work has deteriorated recently this is indicative of Depression.    

4.   Health

Have you experienced major changes in your weight or appetite?  If you have experienced major changes in your weight or appetite or are having trouble sleeping at night or waking up in the morning, these are symptoms of depression.   

5.   Suicidality

If you are experiencing thoughts of death or suicide or have any plans relating to suicidality it is imperative that you seek professional help. 

If any of the signs of depression resonated with you, reach out to a local mental health professional.  Local professionals can be found on www.psychologytoday.com or www.goodtherapy.org

If you think you’re just feeling some “winter blues” snuggle up with some hot chocolate and a favorite TV show and remember that Spring is just around the corner. 

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