Lawyers say a Pennsylvania county traps people with mental illness in jail indefinitely – The Philadelphia Inquirer

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Reviewing a case at the Delaware County Courthouse on Tuesday morning, President Judge Kevin F. Kelly grew exasperated. The question at hand was whether to release a man whose incarceration Kelly acknowledged was illegal but who had serious mental illness and no treatment lined up.

“This is about as helpful as a rubber crutch,” he finally told the lawyers arguing in front of him. “Either I keep him in jail or I let him go, but he still has no help.”

In the end, Kelly agreed to postpone the decision another week, hoping some help could be found by then.

But left unresolved, the Delaware County Public Defender has argued, is a larger problem: The county has been jailing people with mental illness for alleged offenses resulting from their disabilities — then keeping them in jail for months or even years because county probation and jail mental health staff had not made housing or treatment arrangements, and would not approve alternatives such as homeless shelters.

Those concerns were outlined in a series of filings over the last few weeks seeking immediate release for a half-dozen people whose public defenders say were locked up with no legal basis.

“Jail is not a resource,” First Assistant Defender Lee Awbrey argued at the hearing Tuesday, adding that it’s known to exacerbate mental illness. ”Especially,” she added, “the jail in Delaware County, which is almost constantly in lockdown.”

County probation officials did not respond to questions from The Inquirer last week, and Kelly was unavailable for an interview, according to a spokesperson.

In an interview, Delaware County First Assistant District Attorney Tanner Rouse said his office is not always apprised of who’s detained for alleged probation violations but is working to better track that information.

“These are extremely difficult and oftentimes really sad cases,” he said, adding that a lack of resources in Delaware County and statewide often leaves few options for housing and treatment. “While the person doesn’t mean any harm, we have to recognize there is a distinct possibility of harm coming from their mental illness. So we have to make sure if a person is going to be released that they have a plan in place that will ensure the safety of the community.”

Delaware County is not alone in disproportionately jailing people with mental illness. One U.S. Bureau of Justice Statistics national prisoner survey found 44% of people in jail had some mental health history, and more than a quarter was in serious psychological distress.

“In probation, we see this over and over again: So many people who are incarcerated have disabilities. Those disabilities are very rarely taken into account,” said Nyssa Taylor of the American Civil Liberties Union of Pennsylvania.

She said such cases raise numerous legal issues — among them, potential violations of the Americans with Disabilities Act, since schizophrenia is a recognized disability. “The probation department should be working with these people to make sure those who are struggling with a disability have the necessary accommodations to succeed.”

The situation mirrors practices in some other counties, including Montgomery, where a schizophrenic man was killed in jail in 2019 while awaiting a referral to a probation-approved address.

“People were being held indefinitely because they do not have an address … and homeless shelters did not qualify,” said Keisha Hudson, a visiting professor of law at Temple University who was ousted from the Montgomery County defender’s office last year after warning of illegal bail practices there.

“It’s not legal at all. The problem we have is, in a lot of these counties, the courts don’t really think that the case law applies to them.”

In Delaware County, the District Attorney’s Office agreed to immediately release some of the people the defenders said were illegally trapped in jail.

One was Tyler Diamond, 27, whose schizophrenia, depression, and history of substance abuse have kept him cycling in and out of Delaware County’s George W. Hill Correctional Facility for seven years.

The last time he was released, in 2019, he was sent to a halfway house run by GEO, which also holds the contract to run the jails. According to Diamond, once there he was mandated to take the psychotropic medication Seroquel. But the drug caused him to sleep all day, making it impossible to complete the programming required as part of his probation for a 2018 robbery — let alone hold a job so he could secure his own housing.

So Diamond stopped the medication and got a job at a dollar store.

“I graduated from my [outpatient treatment] and I kept going. I was the only person going to AA meetings twice a day. I was really trying to change my life,” Diamond said. “And as soon as probation found out I was not taking my medication, they sent me to jail.”

Court documents say the violations were for failing to comply with halfway house rules, such as by leaving food wrappers in his room and failing to pay court costs. For that, Diamond remained jailed for six months, resentenced for the purported probation violation but stuck waiting for a probation-approved address.

“Everyone is aware he is eligible to be released on July 1st,” Probation Officer Keith Taylor wrote, according to Diamond’s court filing, “however he cannot be released without an address verification (by probation office) and services in place. … [Probation] would not be agreeable to the Salvation Army or any type of homeless shelter.”

He grew so depressed, he said, that he began to think he’d just stay in jail until he reached his maximum sentence — 12 months — then return to homelessness and even crime. “I wanted to die,” he said. “I was thinking, if I get out I’m just going to use again.”

In July, the public defender’s office successfully petitioned to vacate what it argued was his illegal sentence, noting that the Pennsylvania Supreme Court has ruled violations can’t be issued for behaviors that are neither crimes nor breaches of specified probation conditions.

Diamond is now in a treatment program, back on medication, applying for jobs, and, for the first time in months, feeling optimistic.

In other cases, according to court documents, people were jailed for behaviors that appeared to be manifestations of mental illness, or for failing to comply with halfway house rules after being out of jail for just days or weeks.

One woman with mental illness and a brain injury had been detained for six months without a hearing after allegedly violating probation by mailing pieces of glass to her probation officer. Court documents make clear the woman was delusional: She had reported to probation while clutching her mother’s ashes and a cane, professing to have been blinded by police who had stabbed her in the eyes. The DA’s Office opposed her release, arguing that it would not be safe to allow her to return home without a treatment plan; she remains in jail pending further hearings.

On the other hand, prosecutors agreed to drop charges for a schizophrenic man who is 69 and homeless, and who spent most of the last two years jailed for trespassing, successively, at a hospital, then a Wawa, and finally a bench outside the Main Line home. On more than one occasion, he was arrested within a day or two of release, then jailed again pending a competency evaluation, which he repeatedly passed.

By the time charges were dropped, he had already spent more than 300 days in jail without a trial for the misdemeanor offense, in part because he declined to undergo a fifth competency evaluation.

How many others may be jailed under similar circumstances is unclear. The Delaware County Defender declined to comment.

In its filings, the office argued that the response to mental illness must come from the mental health system, not the criminal-legal system.

“Prohibiting behaviors that are hardwired into a person’s brain by nature of a mental disorder is not a condition that is reasonably related to their rehabilitation,” the lawyers argued. And punishing those behaviors with incarceration “is ineffective, cruel and inconsistent with the mission of mental-health supervision.”

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How to overcome sick-day guilt

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It’s the phone call we all dread – letting your employer know you need a day off sick. But when your body is telling you it needs a break, it’s time to listen. So, how do we get past the guilt, to get the rest we need to recuperate?

We all know the feeling; you’ve woken up feeling terrible. You’re too sick to work, but there’s something in the pit of your stomach that stops you from making that call to your boss. You sit there watching the clock – you might even start getting ready to go in or log on – putting off a decision you know you have to make. You don’t want people to think you can’t cope with the job. You feel bad about colleagues having to cover your work, and don’t want to make life more difficult for anyone else. You’re worried that you might be judged for calling in sick, and it’ll affect performance reviews or your chances of that promotion. Then there are the questions we ask ourselves: “If everyone else can cope without taking time off, why can’t I?”

When we’re ill, we often give in to the pressure to carry on working –whether that’s a perceived external pressure, or the expectations and standards we set for ourselves. It’s easy to fall into this trap when we have deadlines to meet, work on commission, or have a team that relies on us. Whether it’s a physical or mental illness, pressure to keep going can make us feel 10 times worse. But it’s time to put that unnecessary guilt in its place – here are four things to help you do just that.

1. Be honest with yourself

I asked life coach Clare Percival how to overcome sick-day guilt. Her thoughts? “I would ask, where does that guilty voice stem from? Is it a parent, a boss, or just a limiting belief that somehow we think we are supposed to be super human rather than listening to our body?”

“Being honest with yourself that you need a break can make you stronger, and healthier, in the long run”

We need to learn to be vulnerable and to show that we’re not OK – even if our inner critic doesn’t like it. But the truth is it’s nothing to be ashamed of. Being honest with yourself that you need a break can make you stronger, and healthier, in the long run. Convincing ourselves we must go into work, that we’re letting people down, that we’re letting ourselves down, avoids focusing on the real issue. Plus, hiding behind a mask can be exhausting – and it’s bound to slip at some point. Clare sums it up: “Listen to your body. It knows what is best, and it is trying to tell you something important.”

2. Reevaluate your goals and workload

If you’re unwell, but believe that a sick day is out of the question because you can’t possibly miss a day of work, it could be time to take a closer look at what’s on your plate. The world shouldn’t stop if you need a day or two to recover, and if it feels like it will, it might even be the level of responsibility on your plate contributing to your poor health.

Ask yourself: is what I want to do really? Will I burn out, or make myself ill trying to achieve it? Am I setting myself up for disappointment if I don’t reach my goal? Or is it a case of realistic goals, but overwhelming myself by trying to achieve too many things all at once? If the answer is yes to any of these, it could be worth reevaluating whether pushing yourself like this is worth it – more often than not, the answer will be no. And if that’s the case, it could be time to speak to your boss, HR, or colleagues about your workload and any support you need. Working until you burn out shouldn’t be a goal or something that should earn anyone praise. Our number one goal should be to stay healthy.

shutterstock_1640994919

3. We all struggle

Deep down, everyone struggles for one reason or another, whether they like to admit it or not. Looking like you’re always keeping it together isn’t reality. Everyone has a persona they try to keep up, to an extent. If you live with a chronic illness, a disability, or both, it can feel like sick days come around more than your colleagues, and guilt could be a factor in whether you take that much-needed day off. But it’s important to remember that everyone will have a time when they struggle mentally, physically or both. And when that voice of self-doubt rises up, just consider, would you judge someone else for needing a sick day? Treat yourself with that same compassion you’d show your colleagues.

4. It’s not a sign of weakness

Most of us have worked with an ‘office gossip’. They love to let everyone know how you were off last week, again. These words make us feel ashamed, guilty, and inadequate. But just because you feel unwell, it doesn’t make you weak-minded.

“When you’re not feeling 100%, your inner critic voice kicks in – the negative self-talk that feeds off a poorly you, and has been lying dormant waiting for a moment to come out and play in your mind, and tell you those guilty thoughts,” Clare Percival explains. Taking time off shows you value your health and your colleagues. It’s the responsible thing to do, especially if you’re potentially infectious or your job involves caring for others. So, remember, listening to your mind and body when it needs a breather isn’t just for your own benefit, it’s the most selfless thing you can do.


 

 

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Can Your Smartphone Induce Stress And Anxiety? Here’s How To Manage It

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Can smartphones induce stress and anxiety

Over the past year we have all been through a lot. Be it work, family or health, we were in a lot of stress. Covid-19 is one thing none of us can forget about. It continues to make us feel unsettled day after day.

In such times all we need is to be away from all the wanted stressors right? What do you do to keep yourself busy? I pick up my phone and I am sure you do it too. Smartphones have become a necessary part of our life.

We carry our phones wherever we go, I take it to the loo as well! I am ashamed but I still do it. Our phones act as a constant radio set that spills out new information every minute. Don’t they?

How Do Smartphones Induce Stress And Anxiety?

Smartphones are our go to solution for our hunger for information. No matter how scared or chilled we are about something, we jump at any information available. Although smartphones help us a lot more than other things, it can bring us down at the same speed it pulled us up.

Why I say that is because we all fail to use phones for the right amount of time. We often end up overusing phones and anything in excess is bad. Our cell phones can affect our mental health negatively.

Also read: The Effects Of Smartphones On The Brain

Have you heard of fright and flight response? It is a biological process where your body and mind work together in order to prepare you for a stressful situation. There can be an adrenaline rush, palpitation, sweating etc.

stressful situation

You receive an ample amount of notifications throughout the day. Some are normal but some may be intense. Since we are always on our phones it’s obvious we are going to indulge in those intense notifications.

That constant intake of intense information can trigger the fright and flight response quite often. We are always on a high alert when we are on our phone. Since there is no actual stressor present the fright and flight response converts into unwanted stress and anxiety.

Also read: Is Your Child Addicted To Their Cell Phone

Now, can we fix this? Let’s see how…

How Can We Manage Stress Caused By Phones?

I suddenly started feeling very anxious. Unaware of what the reason was, I stuck to my phone for comfort. I realized that information about a particular event was troubling me. So I decided to mute the news application for a few days. Surprisingly the anxiety started to fade!

That’s how I somehow managed to cope with it but let’s see what is the ideal way of managing stress and anxiety caused by phones.

Well, broadly speaking, in order to manage and reduce stress we need to stay away from our smartphones. I know it’s easier said than done. A complete cut off from the phone is not possible. So here’s what you can do instead:

1. Turn your notifications off!

Turn your notifications off

By doing so you will not be bothered by notifications at all times. Set some time aside for your emails and social media. Turn the notification on for only that period and turn them off again.

2. Limited phone use

Aside from putting off your notifications, try to spend the least amount of time on your cell phone. Even if the notifications are off and the phone is in your hand, you are going to look for information. So, keep it aside my friend!

3. Social media clean up

Remove things that act as triggers for you from your social media. Follow pages or channels that are more positive or interesting for you. So that the limited time you are online, you get information about positivity and productivity.

4. News only once a day

News applications and newsletters can really manage to put things into your face. Even when you don’t ask for it. So pick a time. Read news only once a day so that you get to know what’s happening. You don’t need to jump into the pool of stress all day.

5. No phone in bed

No phone in bed

I know it’s the toughest of all but put your phone away when you go to bed and after you wake up. Phone in bed is a big NO! Avoid using it 1 hour before and after sleeping and waking up.

These are a few things you can do to reduce stress and anxiety caused by your phone. It’s your phone and it’s your life. Take command over your life by taming your phone.

Keep your stress at bay by keeping the 3 R’s in mind:

  1. Recognize. Try to identify what is triggering your stress
  2. Redirect. Try to redirect by doing something else other than using your phone.
  3. Resolve. If possible try to resolve your problem by facing your fear.

Sum up!

To sum it all, staying away from your phone is the only solution. It’s obvious that you get rid of the throne that’s pricking you, right? You have to do the same here too.

Try to spend as much time as possible away from your phone. Other than the physical issues it can really mess up your mental health. Stress and anxiety caused by the phone should not be taken lightly.

Try these tips mentioned above so that you can successfully manage the stress induced by your smartphone.

I hope this blog helps you cope with stress and anxiety induced by smartphones. Do let me know in the comment section whether these tips helped you or not!

For more information you can visit our website calmsage.com!

 

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Cancer. Mental Illness. Grief. How 9/11 First Responders Face The Enormous Challenges Set in Motion 20 Years Ago – SurvivorNet

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For most Americans, every Sept. 11  brings back memories of the horrendous suffering and lives lost to the terrorist attacks in 2001.

But for many of the first responders who rushed to the World Trade Center that horrible day, the painful recollections are more than a once-a-year event. They still cope daily with cancer, mental illness and other serious ailments that resulted from their rescue and recovery efforts at the twin towers and in the aftermath of the attacks.

Now, as the nation marks the 20th anniversary of the attacks, retired New York City and Suffolk County, New York, police officer Tom Wilson is among those still suffering. He receives treatment for his tongue cancer and its complications through the main health fund for 9/11 responders who were subjected to the dust and toxins that filled the air in south Manhattan after the buildings came down.

“I remember my mouth burning, my eyes burning, my throat burning breathing in all that crap,” he tells SurvivorNet.

And it’s no wonder: For the first couple of days at the WTC site, he worked without a respirator or other breathing protection. All told, he spent about 300 hours near Ground Zero.  He later was detailed for three days to the Fresh Kills Landfill on Staten Island where concrete shards and twisted metal were inspected as they passed along a conveyor belt in case any further human remains might be discovered. At least there, he had better protection, but not perfect:  filters on face masks were packed with grime eight hours into a 12-hour shift.

‘It Was So Aggressive’

When it comes to staying alive, Wilson and others depend on the World Trade Center Health Program, created to aid first responders and others who were in lower Manhattan when it comes to their ongoing medical issues.

As of June, the program was caring for 81,460 responders and another 30,582 eligible “survivors,” those who lived or worked near the New York disaster zone on 9/11 or in the weeks following. The program also includes those who may have had exposure at the Shanksville, Pennsylvania, site where United Airlines Flight 93 crashed after passengers attempted to take it back from the terrorists.

Cancer treatment is an important part of the program. The most prevalent types have been cancers of the skin, prostate, female breast, lymph nodes and thyroid. With the rescue and response effort having become nationwide in the days after 9/11, the program now includes enrollees from every state.

In addition to treatment through the WTC health program, the September 11th Victim Compensation Fund offers payments for 9/11-related injuries and deaths. It gained even more attention in 2019 when the victims were joined by former Daily Show host Jon Stewart, who made an impassioned, scolding plea to lawmakers to reauthorize and enhance the program.

“I remember my mouth burning, my eyes burning, my throat burning breathing in all that crap,” Tom Wilson says.

The program was reauthorized through 2090, a victory for 9/11 rescuers and survivors, “but we weren’t dancing in the streets or taking a victory lap because our guys were dying,” said Rich Palmer, a retired New York prison warden who works with the FealGood Foundation, a nonprofit that supports responders and one of the groups that pushed hard for the legislation. He and other corrections employees were among those working at the World Trade Center site in the aftermath of the attacks.

The continued action that it took to reauthorize the act reflects how it has taken years for many of the responders’ and survivors’ health issues to surface.

Wilson’s cancer symptoms didn’t appear until 2008 when he saw doctors for what he thought was a sinus issue, accompanied by a chronic cough and gastrointestinal problems. At first, the symptoms were dismissed as a sinus infection, but one doctor probed deeper and found cancer.  “His big concern was that it was so aggressive,” he said. “Mine went deep into the muscle tissue.”

When Just Talking Hurts

Wilson had to have a portion of his tongue surgically removed along with 39 lymph nodes. Doctors took a section of an artery from his left arm and implanted it into his neck. And they then fashioned a new tongue muscle for him using tissue from his left wrist. It was followed by six weeks of radiation therapy during which he lost 100 pounds and three teeth.

To this day, talking for extended periods can be painful.

Then starting in 2016, new problems cropped up as a result of radiation treatment years before.  He developed thyroid irregularities and osteonecrosis, a condition that results from bone exposure and poor blood circulation in the jaw. He fears his jaw could break and that he will require further surgery.

9/11 Cancers — New Warning Says 300,000 People at Risk Are Not Getting Help They Need

Wilson also has been diagnosed with radiation fibrosis syndrome on his neck, a complication for cancer survivors caused by scar tissue and radiation treatment. In his case, it is compressing his carotid artery causing severe headaches and dizziness.

Yet Wilson didn’t let his 9/11-related health issues stop his career. He spent eight years on the NYPD followed by 18 years in Suffolk County earning recognition along the way. He kept working even after being sidelined for three months while he dealt with his injuries.

He lauds the WTC health program, but noted some of the issues he developed had not yet been covered when they cropped up, such as an implant needed to replace one of his three lost teeth. There was no billing code for the $8,000 procedure at the WTC program at the time, he said, but he was able to turn to another nonprofit dedicated to assisting 9/11 front-line workers, the Ray Pfeiffer Foundation. The charity, named for a New York firefighter who died from a 9/11 related cancer, helps first responders pay for treatment that isn’t covered by insurance or other programs.

Wilson, 52, said he has been able to seek out the very best treatment. But just as he had to look for another way to pay for his dental implant. Even though more conditions have been added over time — the FealGood Foundation puts the list of cancers covered now at 68 — not all ailments make the list.

AJ Tarquinio with his dad, Glenn.

‘An Absolute Godsend’

Glenn Tarquinio, 58, was lucky when it came to his coverage. The retired NYPD and Suffolk County officer’s prostate cancer was diagnosed in 2020, seven years after it was added to the list of covered cancers. As a result,  he calls the WTC program “an absolute godsend.”

As for himself, the retired NYPD officer has no doubt that his cancer is connected to the endless days he spent sifting through the rubble of the World Trade Center. All told, it amounted to 185 hours over more than four months.

“I was on the bucket brigade, rescue and recovery. You were shoulder-to-shoulder, 30 to 40 people deep, (digging with) shovels and hands,” he recalled. Dirt and debris were hoisted in buckets to be inspected for human remains. “You would see a hand in there, a foot, a shoe.” Even the small body parts would be treated as a whole, placed in a body bag and draped with an American flag.

Yet though the twin towers had been crammed with office equipment, everything was pulverized.  No desks, computer parts, telephones — “not even a pencil,” Tarquinio said. Nothing was recognizable.

Before cancer surfaced, he had to deal with another health crisis: post-traumatic stress syndrome. It started about six years after 9/11 when Tarquinio took off his usual week to indulge in home gardening and reseeding his lawn. An old shopping mall was being torn down a few blocks away and he could hear the construction equipment at work. The beeping as machinery and tractors as they backed up. Billowing clouds of dust and smoke from the site. The crash of bricks tumbling into truck beds.

“That was the trigger. I started to get chills. I would get flashbacks,” he said. He found himself leaving the house to get away from the clamor, only returning to gardening after 4 p.m. when demolition was done for the day. One day at a hospital, he pulled aside a doctor in the psych ward he knew and told him about the problem. “Congratulations,” the doctor said facetiously, “You have PTSD.”

Tarquinio said he underwent extensive counseling. While the condition is “always there,” he’s come far enough that he became part of a peer counseling group to help other first responders cope with their PTSD.

“The amount of hurt, the amount of pain they were in,” he said of those seeking help. “You were taking on their burden.”

PTSD is an insidious disorder that plays out in different ways, such as drinking bouts or overspending. “It comes out as everything but what it is,” Tarquinio said. “Before you know it, you are buried in your own indulgences and you can’t get out from under them.”

The WTC program covers the treatment of PTSD, along with other mental illnesses arising from 9/11, including panic disorder, substance abuse and depression.

And then there are the 9/11-related ailments that aren’t cancer or PTSD, but every bit as dangerous.

‘I Couldn’t Get Out of Bed’

Michael O’Connell (right) with Jon Stewart (left)

Michael O’Connell received specialized care after contracting sarcoidosis, an autoimmune disease that can involve inflammation in the lungs. After having joined the NYPD in 1998, O’Connell had transferred to the fire department and was a probationary firefighter on 9/11. He was in the first wave of rescuers at the scene after the WTC collapse and continued to return to the site every other day for a month.

His disease struck suddenly. Always someone who kept himself in good shape — never smoked, remained active, played lacrosse in college — it appeared one morning in 2007.  O’Connell said he went to sleep “and six hours later I couldn’t get out of bed.” At first, doctors thought he had cancer, but then came the diagnosis of sarcoidosis. He said patients can never pinpoint how they got It, only that it came from environmental exposure.

O’Connell, 45, didn’t give up. “I had to battle back to get myself into the best shape I could health-wise,” he said. He didn’t retire until 2010.

Since then, he’s joined others in the crusade to care for 9/11 first responders. While he said he’s pleased with the care he receives, he said he hopes that more research will go into making sure that sometimes rare cancers arising from the attacks will be covered. The list of covered cancers continues to evolve. It wasn’t until 2014, for instance, that malignant neoplasms of the brain, the cervix uteri, the pancreas, and the testis were added.

“I believe we did the best job we could in making sure people were covered,” O’Connell said. “More needs to be done to make sure.”

He Was a 9/11 Rescue Worker, He Got Cancer, And He Wouldn’t Change a Thing

Learn more about SurvivorNet’s rigorous medical review process.


Chris Woodyard is a freelance writer based in Los Angeles. Read More

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Reset Your Sleep Schedule With These Simple Yet Effective Ways!

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how-to-fix-your-sleep-schedule

Have you ever wondered why you feel sleepy at the same time every night? Or why do you wake up around the same time every morning? This 24-hour sleep-wake cycle is known as the circadian rhythm. This circadian rhythm can be thrown off if you pull an all-nighter, deal with jet lag, etc.

Our sleep schedules can vary from person to person depending on our environmental factors. Our sleep schedule depends on the signals we give our bodies. Having a misaligned internal clock or a sleep cycle can result in poor sleep.

And not getting enough sleep can be harmful to our mental and emotional health. Poor sleep health can be linked to chronic problems such as sleep disorders, weight problems, depression, bipolar disorder, seasonal affective disorder, etc.

Below are some ways you can fix your sleep schedule and get back to your normal circadian rhythm.

How To Fix Your Sleep Schedule?

Here are some ways you can fix your sleep schedule:

1. Get The Light Right

One of the best ways to fix your sleep schedule is to get the light right. Too much exposure to light before bed can mess with your melatonin production. The lack of melatonin means too much alertness. During the night, make sure the lighting is soft and dim in your room. In the morning, make sure you go into the morning light, take a walk, etc to feel alert and awake.

2. Try Relaxation Techniques

Practicing relaxation exercises or meditation before bedtime can also help you fix your sleep schedule. If you’re stressed, your body will produce cortisol, the hormone that increases your stress. High levels of cortisol mean heightened awareness.

Having a relaxing bedtime ritual can promote better sleep. You can try yoga, sleep meditation, listening to sleep stories, deep breathing, etc.

3. Avoid Naps

To fix your sleep schedule, it is recommended that you avoid naps during the day as much as possible. Naps can mess up your sleep cycle. Long naps can make you feel groggy and disoriented and can mess with your sleep cycle. If you do need to nap, make it a 30-minute nap and not more than that. Also, make sure you don’t take naps after 3 pm.

4. Exercise Regularly

Another way to help fix your sleep schedule is to exercise regularly just not before bedtime. Exercise also helps in producing melatonin which regulates sleep. Aerobic exercises help the best if you want to improve your sleep. Avoid exercising too much in the evening and if you want to exercise make sure you do so at least two hours before bedtime.

5. Avoid Noise

To get a good night’s rest, make sure you stay away from a noisy environment. Loud noises can disrupt your sleep, thus messing up your sleep schedule. It is better to not have a TV in the bedroom and to keep your phone on silent mode when sleeping. If you’d like, you can try using soothing background sounds or white noise to help aid sleep.

5. Try To Stay Comfortable

Sleeping on a couch all night is not comfortable nor is sleeping on mattresses that are old and lumpy. To fix your sleep schedule, one of the things you can try is to make sure you’re comfortable when you’re sleeping. Get a comfortable mattress and a pillow. It also doesn’t hurt to have cooler temperatures when you sleep.

7. Eat Dinner Early

Most of the time, our sleeping habits are also affected by our eating habits. Having a late dinner or eating a heavy meal before bed can mess up your sleep schedule. Make sure you eat your meal at least three hours before bedtime. It will give your stomach enough time to digest. Also, avoid caffeinated beverages such as coffee, tea, or alcoholic beverages before bed.

8. Maintain A Routine

If you need to fix your sleep schedule, make sure you have one. Pick a bedtime and wake-up time and stick to it. Even on weekends and days off. Also, try avoiding staying up late or getting up too early before your sleep is complete. Follow and maintain a sleep routine.

9. Take Supplements, If Needed

Melatonin helps regulate our sleep cycle. If you’re having trouble maintaining your sleep schedule then it is suggested that you talk to your doctor about certain supplements (including melatonin) to help you sleep better. You can try drinking these herbal teas before bed too.

Please make sure you take the dose as recommended by the doctor as taking supplements might have some side effects. If you’re already on medications, please consult with your doctor before taking any supplements.

10. Talk To A Professional

It’s okay if you’re having trouble sleeping or you have a messy sleep schedule now and then but if your sleep troubles are continuing, it is recommended that you seek professional help immediately. Having sleep troubles can also be a sign of sleep disorders. The right professional can help diagnose a problem if there is any.

Final Thoughts

Sleep and mental health are linked to each other. Many factors can mess with your sleep schedule and can affect your mental and emotional health. Fortunately, there are ways you can fix your sleep schedule and adapt to healthier sleep habits. By maintaining good sleep hygiene and a regular sleep schedule, you can get the sleep you need to reboot your mind and body.

Like this article? Tried one or more methods mentioned? Make sure to comment below and let us know your thoughts!

Sleep Well & Take Care!

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