Can’t sleep? Take this quiz to find out if you’re sabotaging your night’s rest

Mental health update packed with news, resources, and tips for improving how you think and feel. [HelpGuide logo](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXg_3lLB3V1-WJV7CgZLyV-S10_83lK-8W8brf258F0LX6N4cgQFD274JXW1qPJVt4hZvkHN5RRWCX1JtSVN5t9QZyQv9LPW3tNF7T3sr4JBW3DQst_8LrK8PVkg_HX967cmZW1SRBCv671zcFW3wTbvg277WdxW9lrMRb1MP9v1W3BsMKh25xDZ8W6BLd9w309mCcW1Zwrkx7ZBcLqW11MwZd8VBr8RW2NSBwm7_gKgfW8V2KKj5FQ4ZdW1G2n2N4dfK31W1W3wVp7qtqXd39cZ1) Your trusted nonprofit guide to mental health & wellness Your October mental health update It’s normal to feel more sluggish at this time of year. For those of us in the Northern Hemisphere, the days are growing shorter, the temperature is dropping, and there’s less sunlight during the day—especially in the mornings. This decrease in daylight can impact your body's sleep-wake cycle and make you feel more tired than normal. Sometimes you might even hear this referred to as the “October sleep slump.” However, in addition to the change in season, there are many habits we have that can also make it harder to fall asleep or stay asleep at night. In fact, most cases of insomnia are caused by your daily behaviors, sleep environment, and common sleep disruptors that people rarely think about. If you’re finding it hard to sleep at night, ask yourself these questions to help pinpoint the reasons why: - Do you use sleeping pills or alcohol to fall asleep? - Do you eat heavy meals or sugary foods close to bedtime? - Do you work or watch TV in bed? - Do you use your smartphone, computer, or tablet close to bedtime? - Do you leave your phone on at night so it still rings or buzzes with notifications? - Do you spend all day inside at work, never getting outside into sunlight? - Do you lead a sedentary lifestyle, rarely exercising during the day? - Do you drink a lot of liquids in the evening? - Do you wake up worrying or anxious about things? All of these common habits can impact your ability to fall asleep or stay asleep at night. And of course, not sleeping well at night can take a serious toll on your mood, energy, and ability to function during the day. Whatever the cause of your sleep problems—whether you’re suffering from the October sleep slump or a more serious sleep disorder such as insomnia—there are plenty of things you can do to end the sleepless nights and improve the quality of your waking life. The detailed guides in [HelpGuide’s sleep section](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXhh3lLBmV1-WJV7CgQHPW8PmHX21Fm7W9W5ydSd12bsvWCW7L0x583TSVTXW46XyWr6FHdX4W85rD2W5KtdF0W38Vc5l5QLgGZW6ksFKf5JJyFsW2FcQZ41c19_bW4QswrS2_2n77W6bqphP6kJ965W57KWGq5J1kNZW3nvBZZ4Rc16XW8yGVdq26H81RW6WfR2_3XS8nBW8YSh6P6ZVQJ2VqF7w830SVDGW28JrhL4nRPjrW2MhyBD8XY2B4W6-yZ-21VSZmlW2tTCqY1YyPndW3N4H1D4JfLMBW8MWz7X6p2mnm333Q1) can help. Yours in health, Melinda Smith Executive Director, HelpGuide [computer icon] HelpGuide content you may have missed [girl-with-teddy-bear-lying-on-cushion-1536](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXhV3lLBZV1-WJV7CgXvdW3DK_8d2nW7B6W31gqPd1bC51bW4MhTRt3jftX0Mqlbtjmx4jzW54cMqJ5ZM7SlW7X75rV11zWmyW4rDncX6NhRTqW8wMFzF4NNrksW2RBpnM87_6PCW4w2lmp2xk-YmW5dz1Xy32Y-tNN3G4QxpYt8zDW7-_Hv74GHyGxW5-qltz8vzVHmW8k1Cb-7jYdmwVqnsdd6mdcnVW8LWGqS8cxKNbW64WV-58kXGTYW7kYXrR7PCnZmW6GYN-J4nZwj7W13K4tq6MmxLsW4_xKPh4zfVSRW6-m4g51SsHHhTQNZy1wQ3MsW8fmBCR2QWcSrW3tNBQM86y8sK3lJM1) Childhood Insomnia and Sleep Problems Does your child have trouble sleeping? Insomnia, bedtime fears, night terrors, and bed-wetting are common children’s sleep problems. The tips in this guide can help ensure your kids get the rest they need. [READ MORE](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXhV3lLBZV1-WJV7CgSDYW5JW9D387Qh0VW5q-vn486ql0DW6ks81V88CSNRW80h80D6ZGfhwW6XMdkV4fj51-W1L4p8b5VhSP1W234R9h8mhHPKVcWVzX85Tmk0W7bj7mz19v_-KW1rY5j34JYPvkVNYyyw5bFML-W7wjLsN65dfL7W32dRKR39Qr3bW3GQRlh4GWtq8W6llBWv2sNSq8W7RpzLf8nVtkVW103SZ_273pfjW4-ZFXb56JY81W1TLrGb3cXkVxW3vxGSf7CJ8CKVkPvgM672XDFW1qTjHD798xjVW1vhyb78FrdFDW94rKgp3frPhTW4RY9kR235D_6W7jWdBz7PqVKg3jLS1) → [deep-space](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXhB3lLBGV1-WJV7CgC_CW5qh_lr72LgSJW4Rz1R-636VpZN7lGJrXWm8bpW1V0kyg8q-kb4W2WRNgT2JKggwW2XqrF55VPccqW6ml-tR3bW9X0W18vngk6N4Mj9VR7f9P14kcBrW59CV7v54JNZkW6Q01zv7tpwXGW2Wxj7Y1-HLNbN2KPbCJ2T2t4W54BqWL2Zb-p1W8MlX0Q3Qs3BhW2Bh_b23_wtF6W4_KvvF7WSSQ3W55_FbB7rS1xNVFmkTX1MmpDhW37m6H-1tzTn6W2jp2n47yTGnTW21H80j39hTW6W2Gt19n2sM-rhW21Y5vT9gVTn03d2V1) Sleep Meditation Using Guided Imagery Is stress or anxiety making it hard to sleep? This meditation harnesses the power of your imagination to relax your body and mind to help you get to sleep and stay asleep. [LISTEN](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXhV3lLBZV1-WJV7CgPMQVYnSDq9450P7W5sB7nd5JGDnfW45ghc45vLTmnW45Fxv46CVLlXW6LQ-vk89tJgpW4-DZRC8CHJ0SW2QGhz97F-CzHN7cXhwfZT0MrVCWhsB3QLN-7W5-lSCb8bTFnVW6n-Mlm81yb9fW3BHZ-611tmbDW4N348-43FC8SN5Z_LBKg0HqXW1fxyRn1thgG5N5qFQPqZB2QsW89Qzq96wcM88W3lT_Tz6bPQZGW7hsy7258w567W46v0P04f_nhvW3vvx8Y2nn4M2W7V23dQ8bxNMYW7ymRmt992nYCN16Y4CFfSxKwW6_yJh936gQWVW7bPNzs8Q3Vlr3hcW1) → [happy-diverse-friends-taking-group-selfie-on-cellphone-in-cafe-picture-768](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXhV3lLBZV1-WJV7CgZL0W3SRKZJ2FMHbpW6hh42H6ShJtlW11jv2J4lH15PW4SpZ1Q8bHkD0W3flwMq1FjkPcN7VCyZcRG-wQN4gGHP6RcXKpW8x7-8P2x9M2JW96LPW_4wg_c-W8jqPVZ7PTV7zW5F4vXk1Ws47YVMqSBQ5RQct7Vkl63627qBxPW5ZDcRP5Ml8mFW49D1F91KNTlxW5mkTtC75hFTKW2Sn4vc1Fgqf6W4_Jpxg724_btW4j4Dbc4LTcV-N2czB3gkkTyGW37wXXD7TPmRtW76LymP2Mwt7pW3vgpxj7TCd2jW86Q-c94HJ4l8VsCJny42x1VXW4P2jsb2p1ppQ38941) Staying Social When You Quit Drinking For many of us, there’s a strong link between drinking and socializing. But cutting down on alcohol doesn’t have to diminish your social life. Use this guide to help you maintain close and fulfilling relationships without drinking. [READ MORE](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXhV3lLBZV1-WJV7CgGCFVL16Rv3xwYpKW67pjRL6-D46rW11bYF53kY514W71VLFh4vDV0wW8J1MR71G5SyrW6N3D9N38mf05W8sq08r1lFtCWW2G9bv44CdjrRW3Zc0Zl73XxcRW2-NhyN3wk4mjD4cwyq8xFWVgbX-w6Jmx7fW6py3VJ70-lvZW8VckfK15DtKmVhLHtK7cPjJZN2cJj9D7v2kMW1qc0KP9bFmNZW4v6Fql4B71_SW9fKbnH2KhcKYW8cL4Zh2H_lf_W6VzRSR3qBF87W3g_gMD6w2Lv0W60Nfbp10fZmRW2t4HsS28cJzGW6q2n4X5WvSN_W8QhjYV85lRZ73fZd1) → ADVERTISEMENT Traditional therapy, done online Take a quiz, get matched to a therapist, and start getting support by phone or video. As a HelpGuide reader, your first month is 20% off. [GET STARTED →](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXg_3lLB3V1-WJV7CgF7NW1jgrLx1sThcLW41Ymbm3gwC6NN6gL94yb5RK6VrK2nz2zZ6XrW5bc7917bq4gvW1Q6Jkr1LTL-6W3p03N62sqxcHN49XZy8fHQ3QVfvVPP529t4QW4PM4F35GmTckW96WRbh6k7wd4W4xMzH67nQF8nW7BBLzc5PPnPdW3xbjdM7YPN0zVKHPfn52nSZYW6Sn_gv8F8sYHW2mzjxH7-8RwvW3lBhdW1LXz_xW5HClDB7bcYWpW4RzrwL50CsyH3jps1) [Anything-she-needs,-her-phones-got-her-covered-1194600794_2244x1340-1](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXg_3lLB3V1-WJV7CgHyjW53-qQz50R_NlW2cL5yL8wntCCN8qjWZNdq_mPW2yjKQx1gX6y6W7KMBtb7wQPlKW5fSPwk7PRYttW4wS3hh51Tg_9W71VQxR4Vrgt6N7DwlGY6TVCwW3xg45_4qMSlGW1XNn224CZCKwW9gYvm93h7mjzW8X-4kv93qpdsW2nbf_m6ZnZ-1VHPGdT7JlnrWW6cdLJG6gfQ7XW8D-G4-51Pjg1W65RC6h78F7QHW3s3kp_6nf9dtW1ydF791J8wd_3mGz1) [cursor click icon] Mental health news from around the web Social media use linked to developing depression (University of Arkansas) Researchers recently found that young adults who use more social media are significantly more likely to develop depression within six months. The authors suggest that problematic social comparison can enhance negative feelings, which could explain how risk of depression increases with increased social media use. Engaging in more social media also reduces opportunities for in-person interactions. [READ MORE →](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXjt3lLCyV1-WJV7CgG-qW7Y59cw4YMswnW4QrD8v1ffTbXW7jT5KH19cGcWW1sVmtM3Ylg6KN5nn64dc10xqW5B2GR-5yGp6mV4XBJ58tf0F1W4whhK47mmDrzW1PRJHH6BT8xmW8pBHPB7BWLxMW4L0sK03vhZ1_W2pl-Vs6SWsn0W6vkNrV41RhmwW5myySq8y_5NTW1XmTCM1rfp6DM8Rh4sx74PDW2qZXvk3-FzC9W5TQBv09lgwwlN6qn1-X-gd0sN6DX9DNN_MBjW5sp_6T7LwZmFW8xKlXQ4Wclt-N5pPPnprV6MYW4PNpHH7l5h18W9gjkjf80LmFwW5YlZNx7sxz40V4y2mN4CyzfVW8WLYHS2FvTFpN210HZwNmzTJW150b_J9jQsjT3chD1) Daytime eating may benefit mental health (Science Daily) A new study from Brigham and Women's Hospital adds evidence that meal timing may affect mental health, including levels of depression and anxiety. Investigators tested the effects of daytime and nighttime eating versus daytime eating only. For participants in the daytime and nighttime eating group, depression-like symptoms increased by 26% and anxiety-like levels by 16%, suggesting meal timing may influence mood. [READ MORE →](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXhB3lLBGV1-WJV7CgDKxW1Pcr4b3GSCDyW4YBVFj5gQ4whW6dT3f61BP2C7W70G6vX2rbwkxW7RC9q98CzJCYV5YpvK7mFYmXW7_6pSb17S7-6W7K2DSm11Dll_W2Z38Ns8qCCZ7W33kr__4D7sknW44vWp8528xwcW7dz7Mt8F0pKHN44dVhjYjnYKW7P63gY6tRYWkW2lF46P3kmf-8N97cflnjzDKWW1cs86s79775RW8Cx2zn5gxMPFN7BRyDhdT-r7V_52Mq4tfJsTN1Htt87FfTKkW4CPfxR8lZFw-VR3c8X22LwJJW1htCC74JPbBd343-1) Dogs can smell when you’re stressed out (Smithsonian Magazine) New research in the journal PLOS ONE suggests that highly sensitive canine noses can pick up on the odors that frazzled humans emit. Though the study was small, the findings suggest that humans who are stressed out may emit odors that differ from their normal smell—the stress response changes the smell of your breath and sweat—and dogs’ highly sensitive noses can tell something’s up. [READ MORE →](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXj93lLCfV1-WJV7CgCZHW6bSTPy7FFddSW6_ysNS9gYjdcW41k6Ft95twXBW8D1CbH7MWfD-W94_jy-5_zgtVW5jWBLn45s4zYN1pdx49rnJb5W4HS6Pz4st919N6-vPb5mt69KW5DhzxY7jy-h8W7fH57r2fv9xKW73WyLG5tp8s-W3lZcWk8htKHxW6MpRQ64X_STBW7VmN6C5NRcvWW3Sl75H6QdzCPW3KkfNT2xr2h7W2jg4dY9gY54SW5zmhcw6tw9vJW4YtgM87g79tJW5VfCsR5CxNsFW4pFqGY1v9MVtW2tB7w-5nTGhmW5Bqxkh78fWKwW21Mgl_6r7Z5qW23ZHcw3RJc2sW5rCz6_8fH6-9W2Sv5gy5BTxbv38y-1) Bad dreams in middle age could be sign of dementia risk (The Guardian) People who experience frequent bad dreams in middle age may experience a faster rate of cognitive decline and be at higher risk of dementia as they get older, new research suggests. Most people experience bad dreams from time to time, but approximately 5% of adults experience nightmares—dreams distressing enough to wake them up—at least once a week. [READ MORE →](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXjt3lLCyV1-WJV7CgVM8W5dh1Z-503kLTW8Ddz6Y3QQmhKW7C21z85GcGsMW8x56yf1fMjm9W7_dcL68-tVxQVzXdTK6Hy0vLN9jMsVgt75XnW5TYxmC7_JGqnW5b3jRP2rv7cLN4hjpxkGb5H9W5NZRlR33M8VnW42cjD-1jlk3JW2lNLNv6y_vcPW6Hcpnz4dvLKmN8mRb7j3_sK1W2q-0yP793b8QW2xX2YB6PSFhcN5lwqN2b00ZSW67R1t614kRtkW29nSFj1n8grHW77s57T7p57DjVd_TYY3f6bSQW8TKDNJ9f7MnWW5S_4jS3zzf0DN5vTk6JxwqlZW7K4Tv78ssJ4xW9kSnL86JHxsnW4PcJ-n1B4WZKVJ_GHz6w9NHsW8Zty1g8yCHPv32-S1) Drinking coffee may help you live longer (European Journal of Preventive Cardiology) New research published in the European Journal of Preventive Cardiology indicates that drinking two to three cups of coffee a day may lower your risk of cardiovascular disease and even contribute to a longer lifespan. The findings applied to instant and decaffeinated coffee as well as ground coffee, suggesting mild to moderate coffee intake could be considered part of a healthy lifestyle. [READ MORE →](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXhV3lLBZV1-WJV7CgTSHW4GqznD3YGhlmW6pKJ9J4gKdGQW5902D97Gw2mnW4ZTGbC6F8FT8W4KNsN57x3RJlN69PwRyjsk_gW8TDtsJ6NFd3HW6lSfy64Fd19zW8phsJ87DjfWwW7prSp09cpS5tW2G3h7m5JJLm6W2YgmT18vyjt_W27HXfm1bvpKsN8QBvdqHy8XwW8MYpHS45VlFfW6C8NqV4ywW2JW6d-BtT7lJ1ygW35fHTz884RRmN1506GHrg12_MZ-Wyth2-hGN8_0kknZNLh_W2Zthcs7syttvW6t7Rk_5DFnYxW3bZQ-X3WnWJ4W3Sm8Wq2K16s5W2qth995XfJmv3j1s1) [mental health icon] Mental health resources Support for sleep problems If sleep difficulties are impacting your quality of life, reach out to these resources for support: In the U.S.: Call the [NAMI Helpline](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXg_3lLB3V1-WJV7CgTMlW32Slrj1sXLSPW2qXwTR1JqlC7W6sxGf52XSwsJW32WJ6h2D3tHmN9chQL98y6JCW1xGb4m5JpZ-hW5YFfB01RGqGpW1WgFyv8GJdkkW6hwyf07YRPFQVKtGyz6zx59_W3hlzPl4HVb0mW7mFY9m4Z7KSfN4pY3x-yRLBwW4LVSmZ7LyprCW4kGVQ37Wy3qkW8l82Kk1vq_lMW758Jm02R2yP9W90Pm_S8FfZ43Vf039R984yccW5smyQ219NwxX33v71) at 1-800-950-6264 or [find resources and sleep centers](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXg_3lLB3V1-WJV7CgGmsW7DcXST9377CFW76HfKq2wP4rmV9WNTv4W8TJnW3_Vb8S6zVbdHW1GP2nc79yT_PW32bYGZ10w9r0W2zq1RK60YLGtW8gYc8s4FNz1yV-qT0-6plWGjW709Jps4xXL7VVTcW799bbLJVW2RdKd624lX9kW34BDJ05-5pzpV4CtYt3nRMrhMQ_yv2wrytMW8dLsSS24zTrPW2CgRR_2Qyk_cW7tm14l7P_M7KW3BqkcX6VnKB8W2sNsc15PKc0Y3bqB1) near you (American Academy of Sleep Medicine). UK: Call the [National Sleep Helpline](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXhh3lLBmV1-WJV7CgX8bW6Jhw8P2tlNGXN6hJ-KkZLnKlVBr4gb5thxF7W3whBgV2yCbbJW2PLCZ44cs-YzW1MdMS84sSr_BV8K5-j26pSrXW6TkWC53kqnQjW743ggF1FSt-QW2sb8wB2ngSY5W2nJFQb14Cs27W46WtFm6vnPdgW6dZJng4TBwznW2c_B_s3b2w_DW34JP1v9hWx_9W5smZl-3p-YkTW665M716KVfWmW42PJVd5HglfCVzkWhQ28ndfXW3F-ZNS2jRqknW127YMk11JrQRW2RqN2_3kBP723mdC1) at 03303 530 541 or [find sleep clinics, centres, and specialists](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXhB3lLBGV1-WJV7Cg-XJW82y7Ly4026-VW3GcRty4wNbJ9V17sg26xdXjtN7P40RmlwKrzW2_PlJL8XVtWFW1LP3tb6NkKv4W18Pj8l8Dg_vvW4dN34-5x5RqSW196JFr7sxv9_VhYl4F8SzsVFW3hSKlr8Q1RnYW3B3Xgn5qlt10W2vlDK91_0mBKW59zTZ27JH663W37BfgP2P6HBtW5TVtjn8FW2CZW50yCnM4bByqGMf9xfW28C_HW2kpDkr1TZRf3W2YxCrP7Y8SdTW4qV90226ZVPjN7CTDNSRfT0VW7pVZD24njnFNW1ybXYf14XVH93byh1) (UK Health Centre). Australia: Find a [list of sleep clinics](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXg_3lLB3V1-WJV7CgSmKW6kpJh334SDCzW1n0C2T7fMBq9W6rHBDq6DVcXhW2z95yG74dqdHW6V-4hX5RZWZ1V2HcS24DX8LDW57xZp33XwhYhW2tdT9G293BffW4bc8L61Rcfy4W1vh1Bn86MmvLW4P6PLp8vWLdlW5TyRBB8zZr93Vyy8kf71B2DZW989w4n3X0HD7W6vTky29hth-bVbTg8K4PyDv4W2RZVk-6gz8RGW14Q7cY5JNhDKW3qBX1q4D5tk2W8ZJ1j68dVj8y311P1) (Sleep Disorders Australia). Canada: Find a [sleep clinic or treatment provider](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXg_3lLB3V1-WJV7CgFd5W5lN57M2Vj2CyN3n7J6nbMwNXW5Xq7hk63RQWmW1XtTZZ2m_7y5W865q8w3QFdB3W93nBFr3Q87T5W91hy4b4-4z2sW2hqBKx8bs_B7W5qZ9s23B3Pl1W4syzN_6Rt2pDN6ZPS1_gcX3-W7wLY-_4ZyF-TW8H-WDL7vf-t5W8kVVRd8N6vkQW4q8-H56XtQkNW2-j0p24glN1hN2mdB297mKBBW2ZkZ-P19PSS3N1wC3SbYRVfBVX2r_86DRT0T3fj51) (Canada Sleep Society). In other countries: Search HelpGuide's global directory of [Mental Health Helplines](113/d2t8NS04/VVyl5058p1pHW40lQYF4YhmkTW4TqGZG4R0yD8N56dXg_3lLB3V1-WJV7CgFJHW1nxpjS5zNwpLW2bvjVx2q2DYXN8Kp-jHt2374Vy5BB696lbvZW4SRQ847NRtjmW5GMyTy1pVbNKW41HCZt4Z_GvvN55bbpsp0mVtW999Hnz2GhJ88W3F1Nt-3v5lxCN9lj6Lj7ZKqnW715D0M8f_cpPW9gM4LW34TVtwN7MfbsmL_qb_W5bYrrY7BpLslN6Y1WFcPsyrHW1vM1J55j61GDW6LvfFH3tvF0-W8QDdhW30My4_N5cV3MngV_GR3h9C1). 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