November is National Caregivers Month—a time to shine a spotlight on the millions of family caregivers who quietly, tirelessly care for the people they love. Whether it’s an aging parent, a spouse navigating a chronic illness, or a child with special needs, these dedicated individuals are the backbone of our healthcare system. And chances are, you know one. You might even be one.

The Caregiving Landscape: You’re Not Alone

Here’s a number that might surprise you: more than 63 million adults in the United States are family caregivers. That’s right—one in four Americans. Even more striking, one in three caregivers is under 50, juggling care responsibilities alongside careers, kids, and all of life’s other demands.

If you’re caring for someone, know this: you’re part of an enormous community, and your role is both vital and valued.

For many people, caregiving doesn’t come with advance notice. It arrives suddenly—after a phone call about a parent’s fall, a devastating diagnosis, or a medical crisis that turns life upside down. And while the love that drives caregiving is immeasurable, the challenges are very real.

The truth is that caregiving takes a toll. Between disrupted sleep, constant worry, physical demands and the emotional burden, it’s no wonder caregivers often put their own health on the back burner. Many cut back their work hours or leave their jobs entirely, sacrificing income and retirement savings. The average caregiver spends 26 hours per week providing care—and many give far more.

A Window Into One Family’s Journey

A co-worker shared this story with me. Her brother-in-law has lived with ALS for a decade. Today, he uses a wheelchair and needs assistance with everything—eating, bathing, dressing and even using the restroom. Her sister-in-law left her career to become his full-time caregiver, and while her love and commitment never waver, the exhaustion is constant. Add to that her own heart condition, and you begin to understand the weight she carries every single day.

Her story isn’t unique. It’s one of millions. And it’s taught me that while caregivers are incredibly strong, they shouldn’t have to do it alone.

Why Employers Should Care (and Many Already Do)

If you’re an employer wondering whether caregiver support matters, here’s your answer: absolutely. Supporting caregiving employees isn’t just the right thing to do—it’s smart business. When caregivers feel seen and supported at work, they’re more engaged, productive and loyal. Companies that embrace caregiver-friendly policies enjoy lower turnover and stronger morale.

Progressive workplaces are already stepping up with flexible schedules, remote work options, paid family leave and backup care services. But there’s another powerful resource that many employees don’t even know they have: their Employee Assistance Program.

Your EAP: The Support System You Didn’t Know You Had

Think your EAP is just for mental health counseling? Think again. If your company offers an EAP, you have access to a treasure trove of resources designed specifically for caregivers. Here’s what’s often available:

• Educational Resources and Expert Guidance
  Your EAP can connect you with information about aging, chronic conditions, disability services and caregiving strategies. They can help you decode medical jargon, understand treatment options and prepare the right questions for healthcare providers.
• Care Coordination Made Simpler
  Need to find a home health aide? Searching for adult day care or nursing facilities? Your EAP can provide referrals and help you navigate the overwhelming process of researching and evaluating care options in your area.
• Legal and Financial Consultations
  Many EAPs offer access to attorneys who can assist with power of attorney, healthcare directives, guardianship and estate planning. Financial consultants can help you make sense of Medicare, Medicaid and long-term care insurance—topics that can feel impossibly complex.
• Emotional Support When You Need It Most
  Caregiving comes with complicated emotions: grief, guilt, stress and sometimes resentment. EAP counseling services provide a safe space to process these feelings.
• Personalized Care Planning
  Some EAPs go even further, offering care consultants who can help you evaluate options, address home safety concerns and develop a comprehensive support plan tailored to your situation.

The best part? EAP services are confidential, free to you, and available without your manager’s approval. Using them won’t impact your job; it will only help you navigate one of life’s toughest challenges.

Take Action This November

National Caregivers Month is the perfect time to step up—whether you’re a caregiver, work with caregivers, or employ them:

• If you’re a caregiver: Don’t wait until you’re at your breaking point. Reach out to your EAP today. Explore what resources are available. Think of it as building your support network before you desperately need it. You deserve help, and it’s already there for you.
• If you’re a friend or colleague: Check in with the caregivers in your life—not with a vague “let me know if you need anything,” but with specific offers. Bring a meal. Offer to sit with their loved one for an hour. Just listen. Small gestures make a profound difference.
• If you’re an employer: Review your caregiver support policies. Are you promoting your EAP effectively? Many employees have no idea what’s available to them. Consider hosting an information session this month focused specifically on caregiving resources. Make it easy for employees to find help.

A Call to Action

Caregivers give so much—often sacrificing their own health, finances and peace of mind to care for those they love. This November, let’s commit to seeing them, truly supporting them, and ensuring they know about the resources that can lighten their load.

If you have an EAP, find out what caregiving support it offers. Visit your company’s HR portal, send a quick email, or make a phone call. That one small action could transform an overwhelming situation into something more manageable.

Remember this: Asking for help isn’t a weakness. It’s wisdom. It’s self-care. It’s what allows you to keep showing up for the person you love.

Let’s honor our caregivers not just with words, but with action.

Source: AARP

Family caregivers are the unsung heroes who provide vital support to older adults and people with disabilities. In the U.S., over 53 million family caregivers (up from 43.5 million in 2015) give unpaid care to loved ones—often while juggling jobs, family and their own wellbeing.

• 61% manage caregiving while working full- or part-time.
• 60 – 70% are women.
• 72% skip regular doctor visits because of their responsibilities.
• 41% report low overall wellbeing, and nearly half (47%) have experienced anxiety, depression or other mental health challenges in the past year.
• 45% have faced at least one financial hardship due to caregiving.

Experts remind caregivers: you don’t need to be perfect. Focus on what you can control, take one day at a time and make space for your own care. Visit MagellanHealthcare.com/about/bh-resources/mymh or call your program for confidential mental health resources.

Working on Social Wellbeing

• Those people with social wellbeing have strong interpersonal relationships and have love in their lives that gives them positive energy. It helps to maintain multiple close relationships that encourage you to achieve, be healthy and enjoy life.
• It’s wise to cultivate your existing relationships: strengthen your family bonds and nurture your friendships. Always seek out new connections and participate in your community. Share your talents for the benefit of those around you.

Spotlight Magellan gives colleagues and those we collaborate with the opportunity to get to know Magellan employees beyond the surface through facilitated interviews that explore their personal interests, experiences, and aspirations. Through intentional engagement, Spotlight Magellan fosters a sense of community and connection, strengthening relationships and creating a more enriching shared experience.

This month, we’re getting to know Micaela Caulkins, manager of human resources service operations. Micaela has been with Magellan since 2018.

Continue reading to learn more about Micaela:

Describe a typical workday in your life.

My day centers around leading the HR Resource Team, which plays a key role in supporting employees by addressing their inquiries through VERN. I collaborate cross-functionally to ensure employee needs are met efficiently and effectively. In addition, I’m involved in process improvement initiatives aimed at enhancing the employee experience and optimizing HR systems. I also support HR related customer and regulatory body audits, manage regulatory reporting requirements and coordinate with Centene contacts on certain non-benefits related insurance matters. The variety and dynamic nature of this role keeps every day engaging and that is one of the aspects I enjoy most.

What is the farthest place you’ve traveled (or would like to travel to one day)?

My fiancé and I love to travel and experience different cultures. The farthest place I have traveled so far is southern Italy, which was beautiful to visit in early fall. One day, I hope to explore New Zealand especially for the hiking and its incredible natural scenery.

What’s the best piece of advice you’ve ever received?

The best piece of advice I received is that growth happens outside of your comfort zone. It is something I remind myself of often whether I’m taking on a new project at work or trying something new in my personal life. Every challenge is an opportunity to learn and grow.

What’s your favorite thing to do on the weekends?

I love spending as much time as possible outdoors on the weekends. My ideal weekend starts with coffee from one of my favorite local spots, followed by hiking, a beach walk, a tennis match or quality time with family and friends.

Do you have any pets? Tell us about what quirky personality traits your animals have!

I have a labrador retriever named Finn, and he has such a fun-loving personality. He’s completely obsessed with soccer balls, if he sees one he’ll almost always steal it and sprint away like it’s his greatest prize. Finn loves meeting new people and dogs, and when he’s excited, he gets the zoomies and does tight little circles at top speed. Every so often, he’ll make a cameo in the background of a Teams call.

As summer winds down, it’s time to gear up for the school year ahead. Here are some tried-and-true tips to make the transition smoother for both kids and parents:

• Start easing into the school routine early—adjust bedtimes gradually a week or two before the first day.
• If your child is starting at a new school, schedule a tour to help them feel more comfortable in the new environment.
• For nervous kids, share encouraging stories (even your own!) about overcoming back-to-school jitters.
• Keep everyone on track with a visible family calendar in a common space like the kitchen.
• Fuel focus and energy with a healthy breakfast that includes protein.
• Set up a consistent, distraction-free space at home for homework and study time.

Visit MagellanHealthcare.com/about/bh-resources/mymh or call your program for confidential mental health resources.

Working on Career Wellbeing

Career wellbeing means doing meaningful work that fits your strengths and feeling supported while doing it. But even high achievers can struggle with imposter syndrome. If self-doubt creeps in:

• Focus on facts, not fear. Track your wins and revisit positive feedback.
• Talk to a mentor or peer for perspective.
• Remember: your work matters, and so do you.

Confidence grows when you align with purpose and recognize your progress.

Early childhood education plays a crucial role (National Scientific Council on the Developing Child, 2007) in shaping children’s cognitive, emotional, and social development. The quality of classroom environments significantly influences these outcomes, particularly in mental health and behavioral wellbeing. While individual child interventions address individual-focused challenges, counselors, educators, and child development professionals can foster positive emotional and social experiences by improving “classroom climates.” Here are tips for creating a supportive, nurturing learning environment.  

Why Classroom Climate Matters: Especially for Military Children 

A child’s emotional, social, and cognitive development is deeply influenced by the quality of their classroom learning environment. Emotional security, structured routines, and positive teacher-child interactions significantly impact greater emotional regulation and resilience in children, improved peer relationships and cooperation, and strong self-management of behaviors and emotions. For children from military families (Park, 2011), classroom climate is particularly important as transitions, parental deployment, and relocation stress impact their emotional wellbeing.  

Addressing Systemic Challenges in Early Childhood Settings 

Supporting children’s behavioral and emotional wellbeing in development centers presents numerous challenges. Early childhood educators today face growing challenges (Lester & Flake, 2013), including limited resources, staff turnover, and increasing numbers of children who require additional support to thrive. Amid these demands, the focus often leans heavily toward academic preparedness, leaving less opportunity for professional development around fostering supportive emotional climates. 

Access to resources for mental health and emotional wellbeing is also limited, with in-person, professionally trained licensed mental health providers being scarce (National Research Council and Institute of Medicine, 2009), highlighting the need for proactive interventions within the classroom. These challenges are even more pronounced in military-connected early childhood settings, where frequent relocations and deployments can leave both parents and educators with limited knowledge of available community resources, further complicating efforts to support children’s social-emotional development. 

Aligning with Existing Frameworks for Greater Impact 

The principles of a “climate scale” can provide consistency in the classroom. By providing interventions modeled after the Preschool Mental Health Climate Scale tool, early childhood counselors and educators can provide support across staff and centers and give practical tools to ensure that teachers are better equipped to manage some of those challenges. Here are two scales that have been effective in our years of providing counseling to military families. 

The Early Childhood Environment Rating Scale (ECERS) (Harms, Clifford, & Cryer, 2015) is a tool to assess and enhance classroom environments and practices. It provides a structured framework that allows educators to evaluate key aspects of the learning environment using consistent, research-based criteria. By working within a system that employs ECERS, a child development professional can align consultations with a language and set of expectations already familiar to staff. This shared reference point streamlines communication and facilitates more targeted, collaborative problem-solving. As a result, the counselor or teacher is better equipped to provide relevant and actionable support that resonates with children and families and reinforces existing developmental goals. 

Another framework to consider is the Preschool Mental Health Climate Scale (PSMHCS) (Borelli et al., 2019). The PSMHSC is composed of several sections that emphasize various classroom environmental factors. Each section enables a child development professional to recognize deficiencies and implement appropriate interventions. The PSMHCS details how classroom environments impact child behaviors. It will help identify common stressors, such as chaotic transitions or a lack of emotional support strategies and provide actionable strategies to improve classroom climate without major disruptions to routines. 

Applying the Preschool Mental Health Climate Scale   

Here are some common classroom challenges and interventions for teachers and counselors to address with military children, youth, and families.

1. Transitions Between Activities 

Challenge: Children become restless and disruptive during transitions.
Teachers: Model strategies for pre-transition warnings and use verbal and visual cues during classroom instruction.
Counselors: Ask reflective questions like, “How do you think you should respond when there’s a sudden shift in activities?” or “What small changes could make transitions smoother?” to promote self-reflection and ownership of improvement.

2. Directions & Rules 

Challenge: Inconsistent enforcement of rules or lack of clear expectations.
Teachers: Assist in developing visual rule charts, creating consistent rule systems, and integrating social stories to reinforce expectations.
Counselors: Model using positive reinforcement and consistent follow-through with consequences.

3. Behavior Challenges 

Challenge: Behavior escalation due to limited classroom monitoring.
Teachers: Demonstrate active supervision techniques, including effective classroom movement and awareness.
Counselors: Train on recognizing early signs of distress and strategies for proactive engagement. 

4. Emotional State 

Challenge: Emotional state negatively impacts the classroom climate.
Teachers: Facilitate self-reflective discussions about how personal stress, including military-related challenges, influences attention.
Counselors: Train on stress management tools, have individual support sessions, and provide referrals to appropriate resources as needed. 

5. Child Interactions 

Challenge: Limited engagement, minimal physical warmth, and lack of responsive dialogue from staff to children.
Teachers: Ask open-ended questions, have eye-level interactions, and use warm engagement strategies like high-fives and active listening.
Counselors: Demonstrate personalized connection-building techniques with children to promote relational trust and engagement.

6. Transitions Between Activities: Emotional Awareness & Problem-Solving 

Challenge: Children struggle to express emotions and rely on adults to resolve conflicts.
Teachers: Help label emotions and guide children through peer conflict using visual tools like emotion charts.
Counselors: Model emotional coaching strategies and demonstrate conflict resolution techniques in the classroom setting. 

7. Individualized & Developmentally Appropriate Lessons 

Challenge: Rigid, non-differentiated instruction for children with varying needs.
Teachers: Model strategies that promote flexibility, such as offering choices, using sensory-friendly materials, and adjusting activities to meet diverse needs.
Counselors: Reinforce self-regulation skills, offer coping strategies during challenging activities, and help children navigate transitions through individualized support.  

8. Child Interactions 

Challenge: Peer conflicts are frequent; socialization needs.
Teachers: Model strategies for promoting cooperative play and supporting positive social interactions among peers, offering real-time examples in classroom settings.
Counselors: Work with children on positive peer engagement, modeling turn-taking, social invitations, and conflict resolution skills. 

Transforming Environments & Supporting Futures 

By breaking down each component of the preschool mental health climate scale and integrating interventions into daily classroom activities, counselors, educators, and child development professionals can provide support and consultation and exemplify best practices for educators. Enhancing classroom climates can ultimately create healthier, more supportive learning environments to benefit both educators and students. These climate scale principles can be used as a support tool to positively transform early childhood learning environments, ensuring every child receives the emotional and social foundation for long-term success. 

References 

• Park, N. (2011). Military children and families: Strengths and challenges during peace and war. American Psychologist, 66(1), 65–72. https://doi.org/10.1037/a0021249 

• National Scientific Council on the Developing Child. (2007). The Science of Early Childhood Development: Closing the Gap Between What We Know and What We Do. https://developingchild.harvard.edu/resources/the-science-of-early-childhood-development-closing-the-gap-between-what-we-know-and-what-we-do/

• National Research Council and Institute of Medicine. (2009). Preventing mental, emotional, and behavioral disorders among young people: Progress and possibilities. The National Academies Press. https://doi.org/10.17226/12480 

• Lester, P., & Flake, E. (2013). How wartime military service affects children and families. The Future of Children, 23(2), 121–141. https://doi.org/10.1353/foc.2013.0015 

• Domitrovich, C. E., Cortes, R. C., & Greenberg, M. T. (2009). Improving young children’s social and emotional competence: A randomized trial of the Preschool PATHS curriculum. Journal of Primary Prevention, 30(3-4), 329–345. https://doi.org/10.1007/s10935-009-0171-0 

• Bartlett, J. D., Smith, S., & Bringewatt, E. (2017). Helping young children who have experienced trauma: Policies and strategies for early care and education. Child Trends. https://www.childtrends.org/publications/trauma-early-care-education 

• Harms, T., Clifford, R. M., & Cryer, D. (2015). Early Childhood Environment Rating Scale – Third Edition (ECERS-3). Teachers College Press.
• Borelli, J. L., Callaghan, C. L., Smiley, A. J., & Westervelt, H. (2019). Development and Validation of the Preschool Mental Health Climate Scale (PMHCS). Early Education and Development, 30(3), 318–338. https://doi.org/10.1080/10409289.2018.1546095 

Further Reading 

For those supporting young children’s social-emotional development and mental health, several established tools and resources can provide valuable guidance. The Early Childhood Environment Rating Scale (ECERS) (Harms, Clifford, & Cryer, 2015) and the Preschool Mental Health Climate Scale (PMHCS) offer frameworks for assessing classroom environments and the emotional climate within early learning settings. Additionally, resources such as the Devereux Early Childhood Assessment (DECA) Program, the Center on the Social and Emotional Foundations for Early Learning (CSEFEL), the National Center for Pyramid Model Innovations (NCPMI), and ZERO TO THREE provide practical strategies, evidence-based practices, and training materials to strengthen resilience, promote positive social-emotional growth, and address the needs of young children, particularly in dynamic environments like military-connected early childhood programs. 

Additional Recommended Resources for Counselors Working in Early Childhood Settings 

• Devereux Early Childhood Assessment (DECA) Program: A strength-based assessment and planning system designed to promote resilience in children aged 4 weeks to 6 years. https://centerforresilientchildren.org  

• Center on the Social and Emotional Foundations for Early Learning (CSEFEL):  Resources and training materials focused on promoting social-emotional development and school readiness in young children. http://csefel.vanderbilt.edu  

• National Center for Pyramid Model Innovations (NCPMI): Support for the implementation of the Pyramid Model framework to promote young children’s social-emotional competence and address challenging behavior.  https://challengingbehavior.cbcs.usf.edu/   

• ZERO TO THREE:  An organization dedicated to ensuring that all babies and toddlers have a strong start in life, with a wealth of mental health, trauma-informed care, and early development resources. https://www.zerotothree.org/ 

About the Author 

Mary Sol Weston, LCPC-S, is a dedicated Licensed Clinical Professional Counselor with a specialization in family life counseling, trauma-informed care, and early childhood mental health. Coming from four generations of active-duty Service members, country and community is woven into her identity. She honors the legacy of her father’s distinguished 33-year military career and takes pride in her son’s current service in the armed forces.

Mind Your Mental Health

During the summer, your mental health can be affected by longer days, oppressive heat and changes in schedules. Here are some ways to keep mentally healthier during those lazy-hazy-crazy days.

• Stay active by going for walks or hikes, or doing yoga outdoors, during the cooler morning hours.
• Make sure you always stay hydrated.
• Sit in the shade and express yourself by writing in a journal. Or read a stimulating book.
• Regularly meet with friends and/or family (in cool locations!) to share insights on what’s going on your life.
• If you’re struggling with an issue such as depression, anxiety, trauma, OCD, substance abuse or relationship problems, reach out to your program for professional assistance.
• Check in on your vulnerable neighbors during heat waves.
• If you’re traveling, make sure to refill your prescriptions in advance.

Visit MagellanHealthcare.com/about/bh-resources/mymh or call your program for confidential mental health resources.

Working on Wellbeing: Working on Career Wellbeing

• Career wellbeing is about finding meaning in the work you do, whether it’s paid or volunteer. It’s easier to feel fulfilled when your tasks align with your strengths and interests.
• Celebrate your successes and the successes of your team. When you find joy in your work, you’ll not only perform better, but you’ll also help boost morale and contribute to a positive, productive work environment.

While recently giving a presentation on counseling clients with autism spectrum disorder (ASD), I had a more than professional concern: I am on the spectrum as well. Not that far along, true, but still on it, and if you were not to suspect this meeting me, it is only because a lifetime of learning to function successfully in the neurotypical world has borne fruit. As an autistic clinician, I offer these insights to help colleagues better understand and effectively support neuroalternate clients. (Note: “Neuroalternate” is a term I have personally coined and will be used in place of the clinical term “neurodivergent” for the purposes of this article.)

What is the Neuroalternative Experience?

The neuroalternate experience is like listening to someone who is not a native speaker of your language; while you may understand them, it takes extra effort. In contrast to a richly diverse and kinetic environment, what we prefer, long for, and even need is one that is straightforward, structured, predictable, and low in stimulation. Any deviation from this is unwelcome, stressful, and overloads our circuits. Social rituals and expectations appear strange and nonsensical, and the cues that accompany them are perplexing and inscrutable. There seems no good reason to pay attention to them (despite often getting us, obviously, into hot water).

Direct Communication: Clarity Over Social Rituals

From a neuroalternate perspective, communication the way we want it is direct and straightforward, even blunt. There’s no need for niceties. Just say what you mean, mean what you say, and get on with it. Keeping up with a group conversation is like keeping your eyes on each ant in a swarm of ants. Sarcasm, double meanings, plays on words, idioms, and colloquialisms can go over our heads. Thus, we can sometimes come across as painfully earnest in conversation. True, we don’t enjoy the misunderstandings resulting from all this, but it’s hard for us to see what to do about them. That’s where counseling comes in.

Key Considerations for Clinicians Working with Neuroalternate Clients

Drawing from my clinical experience and personal perspective as an autistic counselor, here are key insights for working with neuroalternate clients.

1. Don’t try to make them into someone they’re not and can’t be. By the time they get to us, most clients are already beaten up by years of expectations they cannot meet and have failed at, leaving them feeling excluded and often ashamed.
2. Remember that neuroalternates do have a need for human relationships. However, after repeated collisions with the neurotypical world, isolation becomes preferable to pain.
3. Accept that to the neuroalternate, relationships built purely on social interactions – hanging out, chatting, bantering – will likely be unrewarding. Likewise, acknowledge that acquiring an instinctive feel for social cues will not happen. It would be like trying to get someone who is color-blind to see color.
4. Use concepts from physical objects to engage. Neuroalternates are drawn to concrete things, so progress can be made on this basis. Think of signals or gauges; if we know what they mean, we can react even if we do not understand the processes behind them. Thus, identifying social cues and learning how to respond to them must be framed in terms of reading instruments that tell the operator to take specific actions. To a neurotypical, this may come across as mechanistic and off-putting; however, it is something the neuroalternate mind can embrace and work with.
5. Be quiet, calm, and patient, and let the client approach you. Buy-in – the alliance – is even more critical than with other clients, since change can feel especially threatening to the neuroalternate client’s sense of self. Reassure them that you will help them learn to cope with the world only as much as they need to yet still remain themselves.

In conclusion, think of a brick wall, with the neurotypical as the bricks and the neuroalternate the mortar. Stacking the bricks on top of one another would result in a wall that is easy to push over. Likewise, mortar by itself does not a wall make. But with mortar to hold the bricks in place, you get a strong and lasting wall. We need each other.

About the Author

James P. Bruner is the high school ASACS counselor in Vicenza, Italy. He has been with ASACS since 2001 and served at three sites in Germany prior to moving to Italy. He grew up in the Upper Ohio Valley and will eventually move with his wife to be with their family in Oklahoma. His interests are in anything that’s alive, any kind of machinery, and any kind of science – frankly, just about anything.

On March 27, 2025, Faith Best, LCSW, Director of Clinical Services at NeuroFlow, led an energizing 15-minute webinar, Invest in Rest, exploring the critical role sleep plays in overall wellbeing. This dynamic session offered practical insights to help participants recognize the signs of poor sleep and discover simple, effective strategies to improve bedtime routines.

Whether you joined us live or are catching up now, this recap highlights key takeaways from the session, empowering you to prioritize sleep to improve your daily life and long-term health. Let’s get started!

What is the connection between sleep and mental and physical health?

The importance of sleep cannot be overstated. Approximately one-third of Americans are chronically sleep-deprived, a number that continues to rise as screen time, working hours and stress levels increase. As a result, both the duration and quality of sleep are declining, impacting physical and mental health in expected and unexpected ways.

During sleep, the body undergoes essential maintenance processes that cannot occur while awake. This includes memory consolidation, cognitive processing, immune system strengthening and hormone regulation, including stress hormones.

Chronic sleep deprivation has been linked to health conditions such as heart disease, high blood pressure and stroke. It can impair brain function, decision-making and reaction time. The fogginess and fatigue from inadequate sleep are well known, and poor sleep has also been shown to increase anxiety and depressive symptoms. This can create a vicious cycle where heightened stress and low mood further disrupt sleep, worsening overall mental health.

A recent study by NeuroFlow found that deteriorating sleep was even associated with an increased risk of suicidal ideation. Sleep deprivation can feel torturous, and its effects on the body and mind are profound. Prioritizing sleep is essential for overall wellbeing.

What are some ways to improve sleep quality if getting more hours of sleep isn’t an option?

When it’s time to sleep, the mind can start racing, or restlessness can make it difficult to relax and take advantage of the time available. Here are two techniques—one focused on the mind and one on the body—that can help improve relaxation and sleep.

The first technique is called “worry time.” It’s common for anxious thoughts to surface at bedtime, even if they do not appear throughout the day. A proven method to reduce nighttime worry is to schedule a specific time to focus on those thoughts during the day. Choosing a consistent time, such as during a commute or another daily routine, can help. Setting a reminder can also reinforce this habit. During that scheduled time, allow worries to come, acknowledge them, and reflect on them. Then, if those thoughts arise at night, it becomes easier to remind the mind that time has already been set aside for them, reducing their intrusion at bedtime.

The second technique is progressive muscle relaxation, which helps the body release tension before sleep. Even when lying down, muscles may remain tense due to stress, pain or habitual posture. This method involves consciously relaxing different muscle groups one at a time. Starting from the toes and moving upward, tense each muscle group for a few seconds while inhaling, then release the tension while exhaling. Continuing this process through the entire body can significantly improve relaxation. For those new to the technique, guided videos can be found online to walk through the process. This practice not only helps relax the body but also serves as a mindfulness technique, increasing awareness of physical sensations and creating a sense of calm that prepares the body and mind for restful sleep.

How can I calm down for bed, so I wake up rested?

Many adults expect to easily fall asleep after a long day of working, parenting, watching TV or scrolling through social media. However, just like children benefit from a bedtime routine, adults also need a way to transition into restful sleep.

Consistency is one of the most important factors in quality sleep. While it’s widely known that seven to nine hours of sleep per night is recommended, the consistency and quality of that sleep are just as crucial. A regular bedtime and wake-up time help the body establish a rhythm, allowing it to function optimally.

Building a bedtime routine that promotes relaxation is key. Just as children wind down with a bath or bedtime story, adults can incorporate activities that calm the mind and body. This could include progressive muscle relaxation, stretching or other relaxation methods that work best for individual needs.

For those who experience discomfort, such as back or hip pain, incorporating a short stretching routine before bed can be beneficial. A simple 10-minute stretch can not only relieve physical tension but also help signal to the mind that it’s time to unwind. When a routine becomes a habit, the body begins to recognize the cues and prepares for sleep more effectively.

Preparing the mind for sleep is just as important as preparing the body. Activities like journaling, meditation or scheduling time to process thoughts can help clear the mind before bed. Writing down worries or reflections can create a sense of closure for the day, making it easier to relax.

Keeping routines as simple as possible increases the likelihood of sticking to them. Mobile applications can be valuable tools for guiding activities like stretching or relaxation, eliminating the burden of planning your next steps. The NeuroFlow app is particularly effective, offering guided videos for yoga, meditation and breathing exercises to support relaxation. For those seeking structured sleep improvement techniques, digital cognitive behavioral therapy programs like Magellan Healthcare’s Restore provides step-by-step guidance, including proven techniques and exercises designed to improve sleep quality. Finding the right tools to simplify and support a sleep routine can make all the difference in achieving restful, restorative sleep.

How does technology like screen time impact our ability to get quality rest and what can we do to minimize its quality?

Many apps and videos are designed to be engaging and stimulating, encouraging continued use rather than promoting relaxation. This can make it more difficult to fall asleep. The most effective approach is to avoid screens for about 30 to 60 minutes before bed. Utilizing phone settings to limit notifications or restrict access to certain apps can help minimize distractions and reduce the temptation to use screens at bedtime.

The connection between sleep and both mental and physical health is undeniable. Quality sleep is essential for the body to perform vital maintenance processes, from cognitive functioning to immune support and stress regulation. Chronic sleep deprivation can lead to a range of serious health issues, both physically and mentally, including heart disease, impaired brain function and mood disorders like anxiety and depression. While factors such as stress and screen time may disrupt sleep, there are strategies to improve both the quantity and quality of rest. Techniques like “worry time” and progressive muscle relaxation, along with consistent bedtime routines, can significantly enhance relaxation and readiness for sleep. Reducing screen time before bed further supports this process. Prioritizing and improving sleep habits is an investment in overall wellbeing, making it essential to incorporate restful practices into daily life for better health outcomes.

If you missed the Magellan Minute, listen to the recording here.

Source: CDC