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Create a relaxing 30-60mins bedtime routine such as reading, prayer, gentle stretching, box breathing, keep room dark, quiet, use salt lamp, cool and comfortable. Avoid large meals 2 hours before bedtime. Avoid alcohol or other substances as sleep aids because they impair sleep quality.

Instead of relying on alcohol or drugs to fall asleep, focus on habits that help your body sleep naturally. A consistent sleep schedule, morning sunlight, regular physical activity, a calming bedtime routine, get support for stress, grief, and depression to improve sleep quality while also supporting your long-term health and recovery.

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I would also suggest that John establish a relaxing evening routine that includes deep breathing, meditation, or listening to calming music before bed. These activities can help activate the parasympathetic nervous system, reduce stress, and improve sleep quality, making it easier for him to break the cycle of insomnia and depression.

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Sleep – Some of the recommendations for reducing toxins and relaxation may help John with sleep – reducing his stimulus before bed can help set the mood for sleep. I’d suggest maybe getting a salt lamp to dim the light in his room.

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John could support better sleep by reducing alcohol consumption at night and avoiding sugary foods before bedtime to help stabilize blood glucose levels. He could also improve his sleep environment by keeping his bedroom cool, limiting screen time before bed, and getting morning sunlight to help regulate his circadian rhythm.

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I recommend that John stop watching TV 30-60 minutes before going to bed and replace that with reading a book, a magazine, or listening to a podcast to avoid constant screen time before bed.

Create a nightime routine, perhaps he eats, watches one episode on the tv and then he preps for the next day (shower, makes lunch for tomorrow, sets out his outfit, etc.), reads/listens to a podcast/stretches, goes to sleep.

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no alchohol, no tv, turn off the bright lights. Journal feelings he struggles with especially at night since losing his wife

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Help John with a routine of getting up and going to bed at the same time. Limit screens and bright lights.

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No alcohol or TV before bed.

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Breathwork and meditation are very helpful tools to help support good sleep. If he is feeling particularly restless a nice book can help you fall asleep too.

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John could reduce his exposure to blue light at night by avoiding screens or electronics 2-3 hours before bed.

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Getting into a sleep/wake cycle, turning off the phone/TV atleast 1 hr before bed. Maybe journalling his thoughts

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Record football games so he isn't watching them late at night before bed.

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Practice a "30-minute" wind down each night by:

1. Turning off the TV and putting down all electronic devices.

2. Spend time meditating on a gratitude list from the day. Journal if necessary.

3. Do the pre-bedtime routine in low light.

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1) create a solid evening routine that ensures you are well-nourished before some calming non-tech-using activity before bed

2) get some new comfy sheets and bedding, maybe a new pillow to replace that old, flat, yellow thing

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Lavender essential oil by rubbing a drop on the back of is neck, by putting it in a diffuser or using it in an inhaler, would aide in a much better restful sleep. Also he could work on shutting off all electronics (tv and phone) an hour or more before bedtime.

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Make sure his room is cool in addition to making sure his room is pitch black.

Turn off all electronics at a designated time each night.

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John needs to not be on his cell phone 1 hour before bed and have a relaxing bedtime routine that includes reading and maybe a warm bath with Epsom salts.

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I would suggest that John avoid alcohol before bedtime, and that he develop a wind down routine to help prepare his mind for a restorative night of sleep.

Turn off any devices and turn down any bright lights

Read a book

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Get rid of the electronics at least 30 min. before bedtime. Consider using calming music or noise to help you fall asleep faster if you are used to the noise from electronics.

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John could set an alarm to get to bed on time and put away phones and turn off the tv 30 minutes before going to bed.

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Reduce blue lights before bed!

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Diming his lights a half hour before bed and create his bedroom to be cozy. He can make his bedroom completely dark while he is sleeping.

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Put your phone on do not disturb or silence it so that you aren't tempted to check it and reducing the blue lights at least an hour before bed will help you fall asleep. Try not to drink alcohol before bed, it helps you fall asleep faster but you are prone to waking up in the middle of the night.

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Reduce light and electronic use before bed and allow for 8 hours of sleep.

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Reduce light and electronic use before bed and allow for 8 hours of sleep.

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Curb the alcohol and medications before bed. Turn off the tv. Grab a book or cultivate some kind of meditation that he enjoys.

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Avoid blue light exposure 90 minutes before bed or after dark.  Finish eating 3 to 4 hours before bed.

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Avoid blue light exposure 90 minutes before bed or after dark.  Finish eating 3 to 4 hours before bed.

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Going to bed the same time nightly. No toxins 3/4 hours before bedtime.

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Create a beautiful environment for sleep. Soft lighting, relaxing music. No devices

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Treat yourself! treating yourself to perfect pillows, a candle scent that you love, or a sound machine can make all the difference and maybe give you something to look forward to getting into bed! Also at least for me I like to make sure my sleep space is clean and somewhat organized, it truly helps my brain relax if I'm not trying to fall asleep looking at a pile of laundry I again failed to put away. Also taking time to write out about your day can help you get out stressors before trying to go to sleep and also help remind you what you're grateful for.

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Turn all electronics off and turn some calming music on with the lights off. 

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Turn all electronics off and turn some calming music on with the lights off. 

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Eat your dinner 3-4 hours before going to sleep . stop phone surfing and watching T.V half - an hour before bed . do few relaxing breathing exercise while in bed

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Cut out screens and alcohol prior to sleep…

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Cut out screens and alcohol prior to sleep…

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John would benefit from resetting his circadian rhythms as it would be a useful ally in helping with his depression.  As the blue light which is emitted from our technological viewing has been proven to interfere with our body’s natural sleep/wake cycle, John would benefit from increasing the window between screen time and bedtime…starting with a 1 hour window and gradually increasing to an optimal 2 hour window.  To decrease his alcohol use, he could follow a similar pattern and perhaps ultimately let it go for good once he sees the benefits.

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blackout curtains and salt lamp! also no space heaters in the bedroom.

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blackout curtains and salt lamp! also no space heaters in the bedroom.

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Stick to the same sleep wake schedule every day. Exercise and meditate daily.

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Stick to the same sleep wake schedule every day. Exercise and meditate daily.

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Make your room dark as possible, and cool.

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Make your room dark as possible, and cool.

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Start unwinding an hour before bed. Turn off the phone/electronics, get a salt light, put on some calming music or a sound machine, and start to relax. Have some non-caffeinated herbal tea like chamomile no later than an hour before bed (to prevent getting up in the middle of the night to pee). Keep the room dark, maintain a cool temperature.

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Getting a goodnight's sleep is very important for your mind and body, so you can wake up energized and focused to start your day.

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turning off lights and lit electronics 30 minutes before sleep.

Make bedroom as dark as possible

and listening to calming classical or sounds with an automatic timer to turn off once he is asleep

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He needs to avoid alcohol, try herbal tea like chamomile, and get into a bedtime routine. Go to bed earlier, and at the same time.

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Try reading or meditation to end the day. Set yourself and your bedroom up for success by keeping the space calm, dim, quiet, and free of stressors.

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Eliminate the screen time at night, use a land line to make phone calls instead and listen to soft music.

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Eliminate the screen time at night, use a land line to make phone calls instead and listen to soft music.

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-Try sleeping teas instead of alcohol.
-Turning off the lights in the early night and leaving nightlights to prompt your body to sleep earlier.
-Stop browsing or TV an hour or two before bedtime.

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Make sure to not look at electronics 1 hour before bed. Keep the room dark and try to sleep around the same time every night to keep his body in a routine.

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He can make sure he is eating a light dinner with protein and fat. He can also stop his screen time at least an hour before he plans to go to bed.

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Suggest that John make an effort to turn off his electronic devices, tv, computer, phone, tablet, and hour before we wants to get to bed. Then dim the lights in the house during that last hour before he goes to bed. Instead of having a beer or feeling the need to take medications, or both, try drinking tea instead, and reading a book, relax with some stretches, spend time with his dog, or sit in a comfortable place and take some deep breaths. Try and get to bed around the same time each evening, and waking up, as well, around the same time each day. Allowing about 8 hours of sleep.

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If it sounds interesting to you, look at playing relaxing music and breathing so it can set you up at least 20 minutes before you go to sleep. Think about investing in a salt lamp so you can turn all lights out, leaving just the salt lamp on as you prepare for sleep at least 20 minutes before you retire.

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I would have him start a good sleep routine. One hour before bed keep the lights low, take a warm bath or shower, then do some deep breathing exercises and read a book or meditate. Wake up at the same time each morning even if he didn't sleep well. Then take his dog outside for a short walk to get some sunlight to help reset his circadian rhythm.

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I would discuss with him different ways to calm himself down at night instead of resorting to the valium. I would then ask him what he feels is doable and the help him create a new nightly routine.

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avoid alcohol and any stimulants before bed including any tv or screen time.
relax in bed and read for 30  minutes to an hour before bed until you feel sleepy and turn out the lights and go to sleep.

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Limit screen time and substitute with reading. Go to a book store and explore some titles you might like.

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avoid alcohol and TV before bed

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1. Eat a lite meal for dinner
2. Listen to his body, when he feels tired he should then sleep.

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Ok we are going to start with make sure that you have your last meal at least 2-3 hours before you are getting ready to go to sleep. In that time prepare your room for a more relaxed atmosphere. Maybe grab yourself a salt lamp to ensure dim lighting. Maybe even do the same in your bathroom so that there isnt to much bright light going on to keep your brain active. 30-40 minutes before you lay down take a bath or hot shower. Turn off all electronics: t.v., cell phone, laptop,computer... Eye masks help as well to help bring about sleep. Be mindful thank yourself for getting restful sleep

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Let's look at it. When are you shutting down-30-45 minutes before in the bed time? What's your body temp like- do you shower before bed? If that soothes you, then do it! Read a good book. Just holding it and thinking about how boring it is will help you fall asleep. Do you have a routine with your dog? Then your routine can extend right out of that. Take a shower and brush your teeth, let dog out for the last time (you may want to get a doggie door), grab a good book, get into your made bad with linen spray turn the lights out and go to bed.

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Turn down the lights 45 mins before you are wanting to go to bed. Reduce your alcohol so you can stay asleep and have better quality sleep. 

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Turn down the lights 45 mins before you are wanting to go to bed. Reduce your alcohol so you can stay asleep and have better quality sleep. 

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1. start by avoiding screens at least 1 hour before bed and increase use of candles and salt lamps in the evening, if possible
2. replace alcohol with a sleep inducing tea before bed
3. do something thats going to relax the body instead of stimulating it such as breathing exercising, a puzzle or reading

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1. Avoid screens at least 1 hour before bed. Read a book, do a puzzle, or play sudoku instead.
2. Avoid alcohol after dinner time. Have maximum 1 drink with dinner.

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1.avoid television and electronics hour before bed
2.avoid alcohol right befor bed
3. practise an inner dialog of gratitude to fall asleep

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set the tone in the room to go to sleep.

try to create a healthy sleep schedule.

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1. John could turn off the TV 1 hour prior to bedtime and read a book in bed
2. Drink a cup of warm herbal tea to help him to sleep.

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1. Create a comforting bedtime routine while minimizing screen time at night.
2. Find a healthy drink or snack that he can look forward to at night instead of looking forward to alcohol.

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1) Eat heavier meals for breakfast and lunch. Cut back on alcohol and switch to herbal sleep promoting tea as the last beverage before bed.
2) Commit to a nighttime ritual of getting ready for bed.

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1) Turn tv off 3 hours before bed
2) Avoid alcohol consumption before bed

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1.  Reducing alcohol intake will help with sleep quality.
2. Limit screen time prior to bed.

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Go to sleep and wake up each day at the same time to create an expectation for his body. Avoid drinking any alcohol at least 3 hours before going to sleep.

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1. Maintain a regular sleep schedule.
2. Reduce consumption of refined carbohydrates and alcohol in the evenings.

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1. Stop eating, especially carbs and drinking alcohol so late in the evenings to avoid sleep disturbance.
2. Darken his home and prepare for bed sooner giving him more time to wind down.

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John must believe that he can break the cycle and sleep well!

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John must believe that he can break the cycle and sleep well!

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Work hard the whole day!

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Create a nighttime/bedtime routine to help you sleep. Avoid light and electronics before bed, especially the TV. Also, drink some bedtime herbal tea to help get you in the mood for sleep or read a book.

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Get exercise and sunshine in the morning. Then lower the lights 30-60 minutes before bed.

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Ensure that John doesn't watch tv in his bedroom and find a way to screen the street light/noise from his sleep space. 

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Ensure that John doesn't watch tv in his bedroom and find a way to screen the street light/noise from his sleep space. 

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Buy blue light filter glasses to watch TV with at night. Set a time to be in bed every night. download a meditation app.

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maybe a guided meditation, or having a little tart cherry juice before bed or valerian root.

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maybe a guided meditation, or having a little tart cherry juice before bed or valerian root.

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Perhaps John can darken up his bedroom a little and make sure all devices are in office. Do some light stretching and listen to Headspace nighttime story before bed.

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Read a book instead of watching tv after dinner, and create a new bed time routine that he finds comforting.

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Read a book instead of watching tv after dinner, and create a new bed time routine that he finds comforting.

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Avoid alcohol before bed + create a sleep schedule

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Avoid alcohol before bed + create a sleep schedule

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Get your body aligned with typical dark/light cycles so that you have energy to fuel your day, and are able to make it on morning walks with Tina!

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Limit screen time before bed - read a good book or journal the events of your day.

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Limit screen time before bed - read a good book or journal the events of your day.

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Try to turn off your phone at least an hour before bed, or at least not actively use it
Sip on a relaxing herbal tea while you read to help wind down

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Meditation with or without an app like Headspace and install dimmers for soft lighting

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Meditation with or without an app like Headspace and install dimmers for soft lighting

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consider using an app to help you wind down like Calm, Headspace or Insight Timer

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Avoiding drinking caffeine after lunch.

Follow any alcoholic beverages with a glass of water and stop drinking by 8 pm.