What we’ve said about Sleep hygiene

“enforcing a steady wake time every single morning, no matter what, And having some kind of morning activity, rituals, things that you do, that's very helpful”

“I have cured insomnia by forcing a patient to move their phone charger out of the room. And now people are wake, go to bed, swiping on TikTok, Instagram. Then wake up at 3 a.m., can't fall asleep, so they go back on their phone”

“You can have an evening routine as well. And that includes the absence of the telephone, the absence of the pad, and the absence of the television after, say, 9.30”

“anything three lux or more actually was shown in one study to raise the risk of having a manic recurrence. So a really dark bedroom, whether that's dark curtains or if you're desperate and you rent your place and you don't have any money, literally putting tinfoil on the windows”

“you can block the blue wavelength with Glasses that block just that wavelength and let everything else through. So you can have your light as long as you take the blue out of it, because then physiologically, when you don't see blue, your brain thinks you are in the dark”

“we're not going to go from 2 a.m. to 10.30 p.m. In one step, we're going to do it in 15 minute steps every couple of nights and that you can see yourself making progress”

“Drinking a bunch of tea. Right before bedtime is going to make you need to urinate in the middle of the night. And if you already have existing sleep problems, you may have trouble falling back asleep as a result”

“Having really bright lights in the bathroom, the shaving lights, the put on your makeup lights right before you go to bed when you're brushing your teeth, bad idea”

“no matter what the cause of the depression is, you want to really regulate your daytime, nighttime cycle. You want to make sure that you're having good sleep hygiene and that you're protecting your sleep time”

“So why don't we just start there and help people really work out their exposure to light and darkness and the way it affects rhythm, which is through sleep. So we should focus on sleep and light and darkness as they set sleep timing”

“Before we start thinking about giving a stimulant, how about if we see if we can get you seven and a half hours of sleep and then we'll see what targets remain”

“to me, that one requires that there is no more than mild axis one condition that can be identified. Then I will be more willing to say this is likely psychological. For that, the, in my opinion, appropriate intervention is CBTI and sleep hygiene”

“We have to consider that strict waking time CBT-I and sleep hygiene may have variable efficacy for people who do have some kind of a reasonably endogenous disruption of their circadian rhythm, sleep-wake cycle”

“Don't talk to them. Listen to them. Why is it that you are going to bed at two in the morning? How did you get there? And acknowledge because they certainly recognize it would be a good idea not to be doing that”

“I think it's best to just get a good sense of what they're actually going through and doing at night and then asking them what they're willing to change by the next visit. Small steps, even if it's one small thing, even if they're going to try it once”

“You'll hear all the time like, oh, no, my sleep's good. I sleep five hours a night. Trust your heart. Yes, there are some people who can sleep five hours and function great. Those are rare, rare, rare, rare exceptions”

“handing someone a generic sheet with a bunch of sleep hygiene rules doesn't work um but that doesn't mean that the things that are on it don't work”

“He actually talks about taking sleep hygiene too far in that when patients become so preoccupied with having the absolute perfect sleep environment, it can backfire. And with that said, that's not applicable to the majority of patients who have awful sleep hygiene”

“you could just invite people to start dimming the lights after say 8 p.m. if they're going to try to have a regular bedtime at 10 p.m. Yeah, in my experience, people don't do that very well either”