. Chapters 0:00 Introduction 0:33 Establish a routine 0:55 Create a sleep conducive environment 1:18 Avoid screens before bedtime 1:45 Limit caffeine and alcohol 2:11 Exercise regularly 2:33 Relax before bed 2:53 Avoid napping in the afternoon 3:12 Don't lie in bed awake 3:22 Seek treatment for sleep disorders 3:57 Avoid stressful thoughts Sleep is a vital aspect of our lives, and yet many of us struggle to get enough quality sleep each night. Whether you're having trouble falling asleep, staying asleep, or waking up feeling rested, it's essential to take steps to improve your sleep habits. In this post, we'll share 10 tips to help you get your sleep on track and start enjoying the benefits of better rest. Stick to a consistent sleep schedule. Going to bed and waking up at the same time every day can help regulate your body's internal clock and improve the quality of your sleep. Create a relaxing sleep environment. Make sure your bedroom is cool, dark, and quiet. Invest in comfortable bedding and a supportive mattress to promote restful sleep. Limit screen time before bed. The blue light emitted by electronic devices can disrupt your body's production of melatonin, a hormone that regulates sleep. Avoid caffeine and alcohol before bedtime. Both caffeine and alcohol can interfere with sleep quality and make it harder to fall asleep. Exercise regularly. Regular exercise can improve sleep quality and help you fall asleep faster. Aim for at least 30 minutes of exercise per day, but avoid strenuous activity right before bedtime. Practice relaxation techniques. Deep breathing, meditation, and yoga can all help reduce stress and promote relaxation, making it easier to fall asleep. Limit daytime naps. While naps can be beneficial, especially for people who don't get enough sleep at night, excessive napping can interfere with your sleep schedule and make it harder to fall asleep at night. Avoid large meals before bedtime. Eating a heavy meal before bed can make it harder to fall asleep and can cause discomfort throughout the night. Use your bed only for sleep and sex. Avoid using your bed for work, watching TV, or other activities that can interfere with your body's association of the bed with sleep. Consider seeking professional help. If you're still having trouble sleeping, consider talking to a healthcare professional or sleep specialist who can help identify underlying issues and provide guidance on how to improve your sleep. Conclusion Getting enough quality sleep is crucial for our physical and mental well-being. By following these 10 tips, you can improve the quality and duration of your sleep, leading to better overall health and happiness. Remember, good sleep habits are essential, and with a little effort, you can get your sleep on track and start enjoying the benefits of a well-rested life.

Want to not only fall asleep quickly but also stay asleep longer? Sleep scientist Matt Walker explains how your room temperature, lighting and other easy-to-fix factors can set the stage for a better night's rest. Sleeping with Science, a TED series, uncovers the facts and secrets behind our nightly slumber. Check out more episodes on TED.com: https://go.ted.com/sleepingwithscience

⤵️ Having trouble sleeping? Visit my website to get better sleep tonight ⤵️ https://sleepdoctor.com/?youtube_id=-EuegBW75Cs 🧠 If you want to learn your chronotype, take my sleep quiz here: https://my.sleepdoctor.com/sleep-quiz Let me tell you what this video IS NOT about -- it's not going to cover basic sleep tips like limiting caffeine or going to bed at the same time every night. Why? Because you've heard all of those before and probably have given them a try! Instead, today I’m going to share with you 7 lesser-known but IMPORTANT sleep tips that I think most older people probably aren’t doing because they don't know how impactful they can be. These tips are all easy-to-implement but have a huge impact on your sleep (I know they helped mine!) If you've got any lesser known sleep tips that have worked for you, please share them in the comments below! 📺 WATCH NEXT: How to Fall Back Asleep in the Middle of the Night: https://youtu.be/NN4wWO2kSY8 Better Sleep For Seniors (The ONLY Routine You Need!) 65+: https://youtu.be/MXa-O3ZydTg 8 Ways for Seniors to Sleep Better Tonight: https://youtu.be/_bGHaWnr4Vo 5 Supplements Seniors Should Take For AMAZING Sleep: https://youtu.be/km_-AP-yYhw Best Mattresses For Seniors 2024 - My Top 6 Picks!: https://youtu.be/wS_AmJWfKhA 0:00 Simple Tips with Big Results! 0:15 Easy Sleep Tip #1: My Favorite Wind-Down Trick 1:55 Easy Sleep Tip #2: Getting Ready for Bed 3:00 Easy Sleep Tip #3: My Fall Asleep Fast Hack 4:45 Easy Sleep Tip #4: The Best Sleep Position for Seniors 5:55 Easy Sleep Tip #5: How to Increase Sleep Drive 6:40 Easy Sleep Tip #6: Stop Hurting Your Sleep 8:10 Easy Sleep Tip #7: This One is Too Easy NOT To Do 😴 Michael Breus, Ph.D., is a double board-certified clinical psychologist and sleep expert. He's been in practice since 1999 and helped thousands of patients improve their sleep. Dr. Breus has written five books on sleep and conducted over 1,000 interviews to the press and public. #sleep #sleepbetter #sleepinstantly #sleeptips #sleeping #senior

Improve your sleep quality with therapist Emma McAdam's sleep hygiene tips in this Therapy in a Nutshell video, and learn to train your brain for better rest. Join Therapy in a Nutshell’s membership: https://courses.therapyinanutshell.com/membership You'll get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience so that you can live a deeply rich and meaningful life! Sleep hygiene is an essential mental health skill. When my clients come in for treatment for some of their challenges like depression, anxiety, or relational problems, one of the most common associated problems that they have is difficulty sleeping. This shows up as having a hard time falling asleep, staying asleep, or just feeling tired all the time. Getting enough quality sleep can make your brain function much better. You’ll be better at solving problems and feel more self-control. In this video we’re going to talk about how to train your brain to sleep well. This is called sleep hygiene Sleep is essential for good mental health. Lack of sleep can actually cause mental illness. Research is showing that one of the most effective ways to treat depression is by helping people improve the quality and quantity of their sleep. One study of people with depression found that after resolving their insomnia, 87 percent of them experienced major improvements in their depression, and their depression symptoms disappeared after eight weeks of good sleep. https://www.nytimes.com/2013/11/19/health/treating-insomnia-to-heal-depression.html So how do we improve our ability to get sleep? We can train our brains to sleep better. Sleep hygiene means going through a routine that trains your body to know when to sleep. Like a muscle that strengthens with practice, sleeping well is a skill we can develop. Here are some essential skills to develop better sleep. Looking for affordable online therapy? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_campaign=12122019&utm_medium=Description&utm_source=YouTube Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://courses.therapyinanutshell.com/free-resources Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.com/ Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC ---- Music licensed from www.Bensound.com or Artlist.io Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

In this video Dr O'Donovan covers six practical steps to help you sleep better. Struggling with poor sleep? In this video, discover 6 proven steps to sleep better, fall asleep faster, and wake up feeling more refreshed. I'm Dr O'Donovan, a medical doctor here in the UK, and in this video I’ll walk you through practical, evidence-based strategies to improve your sleep naturally. Whether you're dealing with insomnia, restless nights, or just want better sleep hygiene, these tips can make a real difference. What you'll learn in this video: ✅ How to create a healthy bedtime routine ✅ The best time to stop using screens before bed ✅ The impact of caffeine, alcohol, and diet on sleep ✅ Why your bedroom environment matters ✅ Techniques to calm a racing mind ✅ When to seek medical help for sleep problems Getting quality sleep is essential for your physical and mental health. These 6 sleep tips are based on expert advice and NHS guidance — and they’re easy to start tonight. Content and timestamps: 00:00 - Introduction 00:43 - Step 1: Building a sleep routine 01:26 - Step 2: Relax and Unwind before bed 02:26 - Step 3: Mindfulness 03:36 - Step 4: Creating the right sleep environment 04:43 - Step 5: Don't force sleep 05:17 - Step 6: Improving sleep via diet and exercise 06:15 - Recap **Website resources** NHS UK information - https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/ Mind UK information - https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/sleep-and-mental-health/ Mayo Clinic - https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379 Video made: July 2025 ************************************************************************ Connect through: Website: www.doctorodonovan.com YouTube: www.youtube.com/doctorodonovan​ TikTok: @doctorodonovan LinkedIn: https://www.linkedin.com/in/doctorodonovan/ ************************************************************************** Disclaimer: The video is intended as an educational resource only. The information within this video or on this channel isn't designed to replace professional input, so if you have any medical issues please consult a medical provider. No professional relationship is being created by watching this video. Dr. O’Donovan cannot give any individual medical advice. All information should be verified for accuracy by the individual user. Dr O’Donovan accepts no responsibility for individual interpretation of data, although it is always accurate to the best of his knowledge at the time of the video being published. This is an EDUCATIONAL video. Images are used in accordance with fair use guidelines. Legal information: Content provided via YouTube is for general information purposes ONLY. Information videos are not produced to provide individualised medical advice. Medical education videos on Doctor O'Donovan are not a substitute for professional professional medical advice, diagnosis or treatment. NEVER ignore professional medical advice because of something you have heard here. ALWAYS consult your doctor regarding any concerns about your condition or treatment.

Sleep and Mental Health

Elizabeth B. Dowdell, PhD, RN, FAAN, a professor in the M. Louise Fitzpatrick College of Nursing at Villanova University, has made significant and sustained contributions as a nursing researcher and advocate for vulnerable children, particularly children who have experienced significant trauma or display high-risk behaviors. Her pioneering research has explored the interrelationships among various forms of electronic aggression, including “cyber-bullying” and “sexting” to inform policy on strategies for protecting children and adolescents from Internet-associated hazards. Her talk, titled "Interrupted Sleep: College Students Sleeping with Technology," explores how sleeping with technology can interfere with human well-being, specifically focusing on the phenomenon of sleep texting as a timely example. She considers how the development of smart phones changed the way we use technology; before it was a tool for information but now it is used as a device to tell the world who we are. Elizabeth B. Dowdell, PhD, RN, FAAN, a professor in the M. Louise Fitzpatrick College of Nursing at Villanova University, has made significant and sustained contributions as a nursing researcher and advocate for vulnerable children, particularly children who have experienced significant trauma or display high-risk behaviors. Her pioneering research has explored the interrelationships among various forms of electronic aggression, including “cyber-bullying” and “sexting” to inform policy on strategies for protecting children and adolescents from Internet-associated hazards. Her talk, titled "Interrupted Sleep: College Students Sleeping with Technology," explores how sleeping with technology can interfere with human well-being, specifically focusing on the phenomenon of sleep texting as a timely example. She considers how the development of smart phones changed the way we use technology; before it was a tool for information but now it is used as a device to tell the world who we are. This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at https://www.ted.com/tedx

Researchers found each time a student experienced sleep disturbance, the likelihood of dropping a course increased by ten percent.