logo
First pill for postpartum depression shows varied real-world results

First pill for postpartum depression shows varied real-world results

Boston Globe4 days ago
'I felt like I wasn't doing enough, I wasn't doing anything right,' she said. She began to think her son and husband might be better off without her. When the baby was about 5 months old, she tried to take her life with a gun.
Cohn, 30, who lives near Fayetteville, North Carolina, was hospitalized for weeks and underwent surgeries to repair damage to her jaw, nose, tongue and face. But her postpartum depression remained challenging to treat. The hospital's maternal mental health specialists decided to have her try a medication that had recently become available: the first pill specifically for postpartum depression.
Clinical trials had found that the drug, zuranolone, marketed as Zurzuvae and taken daily for 14 days, can ease symptoms for some women in as little as three days, while general antidepressants can take weeks. For Cohn, its impact was swift and striking. On her fourth day of taking it, she said she suddenly 'felt so much clarity in my head, like I didn't have nagging thoughts about not being good enough.'
Advertisement
Now, a year and a half after the drug became available, thousands of women have tried it, and their experiences have run the gamut. For some, symptoms improved remarkably. Others described a modest benefit that didn't last or said their depression persisted. And others didn't complete the two-week regimen because profound drowsiness, a common side effect of the drug, interfered with their ability to care for their babies or to fulfill other responsibilities.
Advertisement
One in eight women in the United States experiences depression during pregnancy or in the year after giving birth, the Centers for Disease Control and Prevention estimates, and effective treatments are crucially needed. While the fast-acting pill shows promise, doctors say the challenge now is to determine which patients will benefit and why some don't.
Clinical trials of the drug found that postpartum depression improved in about 60% of patients. 'It's not everyone,' Dr. Samantha Meltzer-Brody, a leader of the trials and director of the Center for Women's Mood Disorders at the University of North Carolina at Chapel Hill, said at a National Institutes of Health conference. 'So, what is it about the people that are going to respond versus those that don't?'
Stacey, 42, of San Diego, who asked to be identified only by her first name to protect her privacy, said Zurzuvae made her 'so tired' that after several days of taking it, 'I just felt like a zombie.'
'I actually felt more depressed while I was on it,' she said.
To address Stacey's response to the medication, Dr. Alison Reminick, director of women's reproductive mental health at the University of California, San Diego, advised her to take half doses for the rest of the 14 days. But Stacey said she stopped Zurzuvae altogether, halfway through the regimen, because the sluggishness made it difficult to care for her baby.
Advertisement
'The medication is incredibly sedating,' Reminick said. 'There's a warning on the box. They can't drive for 12 hours after taking it, and they can't really take care of their children without help.'
Yet, some patients don't experience sedation and others welcome it because it helps them get much-needed sleep and feel less overwhelmed, said doctors who prescribe Zurzuvae.
The week after Cohn started taking Zurzuvae, the turnaround of her symptoms was so obvious that she was discharged from the hospital. 'She had a really nice improvement of her postpartum depression with that medicine,' said Dr. Riah Patterson, a psychiatrist at the University of North Carolina Chapel Hill.
Cohn finished the 14-day regimen at home and attended intensive outpatient therapy for months. Now, she has gone back to work as a tattoo artist, and she said that with weekly therapy and an anxiety medication, she is managing the aftermath of the crisis, including undergoing additional surgeries.
'I'm just excited to get a little bit closer to really being me again,' she said.
She no longer feels anxious about her parenting ability and enjoys playing with her son and taking him to places like the local children's museum. 'He makes everything worth pushing through.'
An ultrasound of Samantha Cohn's pregnancy on her refrigerator, near Fayetteville. The drug zuranolone relieved Cohn's postpartum depression, which was so severe that she tried to take her own life.
MADELINE GRAY/NYT
Importance of Quick Intervention
Zurzuvae is a synthetic version of a steroid called allopregnanolone that originates in the brain. The theory behind the medication is that perinatal depression often arises as hormones that surge in pregnancy plummet during childbirth. Some patients seem particularly sensitive to that sudden drop-off, which also lowers levels of the steroid, Meltzer-Brody said.
Zurzuvae can be taken with other antidepressants, and, since it is prescribed for only a single 14-day course, some doctors use it as an adjunct or bridge to ease severe symptoms before longer-term use of antidepressants.
Advertisement
Some patients who are breastfeeding have declined to take the drug because its penetration of breast milk has not yet been studied. Doctors said it is most likely safe, but if patients are concerned, they might pump two weeks' worth of milk before starting Zurzuvae.
Initial logistical hurdles in obtaining Zurzuvae frustrated doctors who said the delays undermined the purpose of a quick-acting medication. Some insurers initially set strict conditions for covering the drug, which has a list price of $15,900. Doctors said some insurers required patients to try other antidepressants first or to obtain prescriptions from psychiatrists, steps that went beyond the FDA requirements for Zurzuvae.
Joy Burkhard, CEO of the Policy Center for Maternal Mental Health, said most insurers and Medicaid no longer have such barriers, but a few still require extra steps.
Zurzuvae is not available in retail pharmacies, only specialty pharmacies that require patients to take various measures to validate insurance and delivery information, according to a spokesperson for
Chris Benecchi, chief operating officer of Sage, which is expected to be acquired by Supernus Pharmaceuticals later this year, said Sage had worked to resolve logistical issues and that prescriptions had increased. More than 10,000 orders have been sent to patients, Sage said, adding that about 80% of the prescriptions were issued by OB-GYNs.
'The majority of patients are able to get the medication within days,' Benecchi said, adding that if patients encounter delays, Sage will ship Zurzuvae directly 'as rapidly as possible.'
Advertisement
Quick access is crucial, doctors say. Hannah Ginther was hospitalized for a week last summer at UNC Chapel Hill for symptoms that included obsessively worrying that her second child, then 10 months old, had a neurological disorder, even though doctors said the baby did not.
'I just couldn't get out of that loop of jumping to worst-case-scenario,' Ginther, 36, said at her home in Wilmington, North Carolina. 'I would throw up. I struggled to get out of bed, struggled to do basic, daily-living things.'
When she was discharged from the hospital, doctors prescribed Zurzuvae, but her insurance rejected coverage, saying she would qualify only if she had developed postpartum depression in her last trimester of pregnancy, or within four weeks after childbirth, Patterson said. Ultimately, the hospital appealed to Sage, which sent the drug to Ginther at no cost.
But the insurance hiccups had caused a two-week delay, during which, Ginther said, her symptoms 'spiraled again.' She was rehospitalized for nine days. Dr. Julia Riddle, a psychiatrist at UNC Chapel Hill, said the second hospitalization might have been avoided if the Zurzuvae had arrived sooner.
In clinical trials, patients helped by Zurzuvae continued doing well 45 days later. About half of those who took Zurzuvae were considered to be in remission. Riddle is following patients to see if the benefit can last longer.
'No one's illness is exactly the same,' Riddle said. So far 'no one has said they'd never take it again; it's just varying levels of how helpful it was.'
Advertisement
This article originally appeared in
.
Orange background

Try Our AI Features

Explore what Daily8 AI can do for you:

Comments

No comments yet...

Related Articles

The Stretching Routine Experts Recommend for Stronger, More Flexible Joints
The Stretching Routine Experts Recommend for Stronger, More Flexible Joints

Yahoo

time2 days ago

  • Yahoo

The Stretching Routine Experts Recommend for Stronger, More Flexible Joints

We tend to think of stretching as something you do before a workout—or maybe something you should do, but don't. Yet stretching can be one of the most effective tools for preserving and improving joint health, no matter your age or activity level. Whether you're noticing a little morning stiffness, dealing with chronic aches, or simply looking to move more freely throughout the day, stretching can help keep your joints flexible, strong, and pain-free. Joints are the connections between your bones, and they're surrounded by muscles, tendons, and ligaments that work together to help you move smoothly. Over time, those tissues can tighten or lose elasticity due to age, injury, repetitive use, or a sedentary lifestyle. The result? Reduced mobility, stiffness, inflammation, and sometimes even pain. And when joints don't move through their full range of motion regularly, the surrounding cartilage can begin to break down, increasing the risk of osteoarthritis and other degenerative conditions. Women are particularly vulnerable to joint pain, stiffness, and frustration, says Maura Daly Iversen, D.P.T., S.D., the dean of Sacred Heart University's College of Health Professions in Fairfield, CT. And the Centers for Disease Control and Prevention predicts that by 2040, two-thirds of arthritis (joint inflammation) sufferers will be female. But here's the good news: Consistent, gentle stretching can slow—or even reverse—some of that decline. 'Regular activity keeps joints nourished and lubricated and strengthens the muscles and tendons that keep them stable and protected,' says Kathy Weber, M.D., an assistant professor of orthopedic surgery at Rush University Medical Center. Even better, you don't need to spend hours a day or twist yourself into complicated positions to see real benefits. With just a few minutes of intentional movement, you can begin to increase flexibility, improve balance, reduce discomfort, and support the long-term function of your hips, knees, shoulders, back, and more. It's also a great way to relax, reset your nervous system, and carve out a little time for self-care. No matter your age or fitness level, incorporating stretching into your daily routine can help you move with greater ease and confidence. Think of it as a small investment in your body's future—one that pays off with every comfortable stride, reach, and twist. In this helpful guide, we'll show you how to build an effective stretching routine that prioritizes joint health. You'll learn: How to warm up your joints before activity to reduce injury risk Targeted stretches for common joint trouble spots, like the neck, back, hips, and knees Expert tips on how to stretch safely, especially if you're dealing with arthritis or past injuries Simple routines you can do in the morning, at your desk, or before bed And so much more, all exclusive to Prevention Premium members. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50

ZURZUVAE® (zuranolone) Receives Positive Opinion from CHMP for the Treatment of Women with Postpartum Depression
ZURZUVAE® (zuranolone) Receives Positive Opinion from CHMP for the Treatment of Women with Postpartum Depression

Yahoo

time2 days ago

  • Yahoo

ZURZUVAE® (zuranolone) Receives Positive Opinion from CHMP for the Treatment of Women with Postpartum Depression

CAMBRIDGE, Mass., July 25, 2025 (GLOBE NEWSWIRE) -- Biogen Inc. (Nasdaq: BIIB) announced the Committee for Medicinal Products for Human Use (CHMP) of the European Medicines Agency (EMA) adopted a positive opinion recommending marketing authorization for ZURZUVAE® (zuranolone) for the treatment of postpartum depression (PPD) in adults following childbirth. If approved by the European Commission (EC), ZURZUVAE will be the first treatment authorized within the European Union specifically indicated to treat depressive symptoms for women with PPD. ZURZUVAE is a once-daily, oral, 14-day treatment which was approved by the U.S. Food and Drug Administration (FDA) in 2023. 'This is an important milestone for maternal health in the European Union,' said Priya Singhal, M.D., M.P.H., Head of Development at Biogen. 'ZURZUVAE represents a novel therapeutic approach for the targeted treatment of postpartum depression, with data demonstrating potential for symptom improvement as early as day three of a 14-day course. If approved, this represents a significant opportunity to advance the treatment of a serious condition that remains both underdiagnosed and undertreated.' PPD is one of the most common medical conditions associated with pregnancy.1-3 Symptoms of PPD may include depressed mood, anxiety, affected ability to bond with the newborn, functional impairment of daily activities, feelings of guilt and worthlessness, doubts about motherhood, and thoughts of self- or infant harm.1 Left untreated, PPD symptoms may persist beyond the postpartum period and can lead to prolonged maternal morbidities and repercussions on child development.4-6 In Europe, an estimated 5-20% of women with a pregnancy experience symptoms of PPD.7-12 Because clinical guidelines for screening and management of depression during and after pregnancy vary across European countries, many cases may go undiagnosed and untreated.3 Death by suicide during the perinatal period is a leading cause of maternal mortality in Europe.4, 13 The CHMP's recommendation for ZURZUVAE is based on the SKYLARK Study evaluating ZURZUVAE which met its primary endpoint, a significant mean reduction from baseline in the 17-item Hamilton Rating Scale for Depression (HAMD-17) total score, a common measure of depression severity, at Day 15 as compared to placebo. All key secondary endpoints were also met, with significant reduction in depressive symptoms seen as early as Day 3 and sustained through Day 45 compared to placebo. ZURZUVAE was generally well-tolerated. The most frequently reported side effects ≥ 5% and greater than placebo in patients treated with ZURZUVAE 50 mg were somnolence, dizziness, and sedation. The CHMP's recommendation for ZURZUVAE will now be reviewed by the EC for marketing authorization in the European Union with a final decision expected in the third quarter of 2025. The U.S. FDA approved ZURZUVAE in August 2023 and the Drug Enforcement Agency (DEA) scheduled it as a Class IV controlled substance on October 31, 2023. About ZURZUVAE® (zuranolone)In the U.S., ZURZUVAE® is a once-daily, oral, 14-day medicine for treatment of postpartum depression (PPD) in adults. ZURZUVAE is a neuroactive steroid (NAS) GABA-A receptor positive allosteric modulator (PAM). The GABA system is the major inhibitory signaling pathway of the brain and central nervous system and contributes to regulating brain function. ZURZUVAE was discovered by Sage Therapeutics, Inc. (Nasdaq: SAGE), and in 2020 Biogen and Sage Therapeutics entered into a collaboration to jointly develop and commercialize ZURZUVAE in the U.S. As part of the agreement, Biogen received exclusive rights to develop and commercialize ZURZUVAE outside of the U.S., excluding Japan, Taiwan and South Korea. About BiogenFounded in 1978, Biogen is a leading biotechnology company that pioneers innovative science to deliver new medicines to transform patients' lives and to create value for shareholders and our communities. We apply deep understanding of human biology and leverage different modalities to advance first-in-class treatments or therapies that deliver superior outcomes. Our approach is to take bold risks, balanced with return on investment to deliver long-term growth. We routinely post information that may be important to investors on our website at Follow us on social media - Facebook, LinkedIn, X, YouTube. Biogen Safe Harbor This news release contains forward-looking statements, including relating to; the potential, benefits, safety and efficacy of zuranolone (marketed under the brand name ZURZUVAE); the potential of Biogen's commercial business and pipeline programs, including ZURZUVAE; the anticipated benefits and potential of Biogen's collaboration arrangement with Sage; and risks and uncertainties associated with drug development and commercialization. These forward-looking statements may be accompanied by such words as 'aim,' 'anticipate,' 'assume,' 'believe,' 'contemplate,' 'continue,' 'could,' 'estimate,' 'expect,' 'forecast,' 'goal,' 'guidance,' 'hope,' 'intend,' 'may,' 'objective,' 'plan,' 'possible,' 'potential,' 'predict,' 'project,' 'prospect,' 'should,' 'target,' 'will,' 'would,' and other words and terms of similar meaning. Drug development and commercialization involve a high degree of risk, and only a small number of research and development programs result in commercialization of a product. Results in early-stage clinical trials may not be indicative of full results or results from later stage or larger scale clinical trials and do not ensure regulatory approval. You should not place undue reliance on these statements. Given their forward-looking nature, these statements involve substantial risks and uncertainties that may be based on inaccurate assumptions and could cause actual results to differ materially from those reflected in such statements. These forward-looking statements are based on management's current beliefs and assumptions and on information currently available to management. Given their nature, we cannot assure that any outcome expressed in these forward-looking statements will be realized in whole or in part. We caution that these statements are subject to risks and uncertainties, many of which are outside of our control and could cause future events or results to be materially different from those stated or implied in this document, including, among others, uncertainty of long-term success in developing, licensing, or acquiring other product candidates or additional indications for existing products; expectations, plans and prospects relating to product approvals, approvals of additional indications for our existing products, sales, pricing, growth, reimbursement and launch of our marketed and pipeline products; our ability to effectively implement our corporate strategy; the successful execution of our strategic and growth initiatives, including acquisitions; the risk that positive results in a clinical trial may not be replicated in subsequent or confirmatory trials or success in early stage clinical trials may not be predictive of results in later stage or large scale clinical trials or trials in other potential indications; risks associated with clinical trials, including our ability to adequately manage clinical activities, unexpected concerns that may arise from additional data or analysis obtained during clinical trials, regulatory authorities may require additional information or further studies, or may fail to approve or may delay approval of our drug candidates; the occurrence of adverse safety events, restrictions on use with our products, or product liability claims; and any other risks and uncertainties that are described in other reports we have filed with the U.S. Securities and Exchange Commission. These statements speak only as of the date of this press release and are based on information and estimates available to us at this time. Should known or unknown risks or uncertainties materialize or should underlying assumptions prove inaccurate, actual results could vary materially from past results and those anticipated, estimated or projected. Investors are cautioned not to put undue reliance on forward-looking statements. A further list and description of risks, uncertainties and other matters can be found in our Annual Report on Form 10-K for the fiscal year ended December 31, 2024 and in our subsequent reports on Form 10-Q and Form 10-K, in each case including in the sections thereof captioned 'Note Regarding Forward-Looking Statements' and 'Item 1A. Risk Factors,' and in our subsequent reports on Form 8-K. Except as required by law, we do not undertake any obligation to publicly update any forward-looking statements whether as a result of any new information, future events, changed circumstances or otherwise. References: American Psychiatric Association, Diagnostic and statistical manual of mental disorders (5th ed.). 5 ed. 2013, Washington, DC. Vigod, S.N., et al., Canadian Network for Mood and Anxiety Treatments 2024 Clinical Practice Guideline for the Management of Perinatal Mood, Anxiety, and Related Disorders: Guide de pratique 2024 du Canadian Network for Mood and Anxiety Treatments pour le traitement des troubles de l'humeur, des troubles anxieux et des troubles connexes perinatals. Can J Psychiatry, 2025: p. 7067437241303031. Motrico, E., et al., Clinical practice guidelines with recommendations for peripartum depression: A European systematic review. Acta Psychiatr Scand, 2022. 146(4): p. 325-339. The Lancet Regional, H.-E., Support not stigma: redefining perinatal mental health care. Lancet Reg Health Eur, 2024. 40: p. 100930. Slomian, J., et al., Consequences of maternal postpartum depression: A systematic review of maternal and infant outcomes. Womens Health (Lond), 2019. 15: p. 1745506519844044. Rogers, A., et al., Association Between Maternal Perinatal Depression and Anxiety and Child and Adolescent Development: A Meta-analysis. JAMA Pediatr, 2020. 174(11): p. 1082-1092. Clavenna, A., et al., Postnatal depression screening in a paediatric primary care setting in Italy. BMC Psychiatry, 2017. 17(1): p. 42. Cena, L., et al., Prevalence of maternal antenatal and postnatal depression and their association with sociodemographic and socioeconomic factors: A multicentre study in Italy. J Affect Disord, 2021. 279: p. 217-221. Della Corte, L., et al., Prevalence and associated psychological risk factors of postpartum depression: a cross-sectional study. J Obstet Gynaecol, 2022. 42(5): p. 976-980. Pataky, E.A. and U. Ehlert, Longitudinal assessment of symptoms of postpartum mood disorder in women with and without a history of depression. Arch Womens Ment Health, 2020. 23(3): p. 391-399. Dekel, S., et al., The dynamic course of peripartum depression across pregnancy and childbirth. J Psychiatr Res, 2019. 113: p. 72-78. Holm, D.L., et al., A quantitative comparison of two measures of postpartum depression. BMC Psychiatry, 2022. 22(1): p. 202. Diguisto, C., et al., Maternal mortality in eight European countries with enhanced surveillance systems: descriptive population based study. BMJ, 2022. 379: p. e070621. MEDIA CONTACT:Allison Murphy+ 1 781 464 INVESTOR CONTACT:Tim Power+1 781 464 2442IR@

Trying to Get a Better Night's Sleep? Try the 10-3-2-1-0 Sleep Hack
Trying to Get a Better Night's Sleep? Try the 10-3-2-1-0 Sleep Hack

CNET

time3 days ago

  • CNET

Trying to Get a Better Night's Sleep? Try the 10-3-2-1-0 Sleep Hack

Getting to sleep at the end of a long day may sound easy, but for millions of people, it's anything but. According to the Centers for Disease Control and Prevention, more than a third of American adults don't get enough sleep. Not getting enough rest doesn't just make it harder to wake up in the morning, but it can also lead to chronic conditions like high blood pressure and heart disease. If you've been struggling with getting to sleep, it might be time to try something new. The 10-3-2-1-0 sleep rule is actually a presleep routine that helps your mind and body wind down and prepare for sleep, ensuring high-quality rest. We've learned that focusing on your habits around bedtime can go a long way toward helping you achieve better sleep. Here's more information. What is the 10-3-2-1-0 sleep hack?Most adults require a good six to nine hours of quality sleep each night. The 10-3-2-1-0 is a presleep routine that helps you relax and signals your body and mind that it's time to wind down. Here is everything you need to know. 10 hours before bed: no more caffeine Caffeine is the most commonly consumed psychoactive substance in the world. Caffeine consumption should ideally end 10 hours before bed because it can disrupt your sleep-wake cycle when consumed closer to bedtime. The half-life of a single dose of caffeine is about three to seven hours, so your body takes a minimum of 10 hours to eliminate caffeine from your bloodstream. This is a good general rule but 10 hours may be too rigid for some as sensitivity to caffeine varies. Along with coffee, caffeine may also be present in other drinks, such as sports drinks, soda, energy drinks, some teas and chocolate. Certain medications may also contain caffeine. You must read the labels of medications or drinks you're consuming, to avoid caffeine consumption around your bedtime. 3 hours before bed: no more food or alcohol Although consumption of alcohol before bed may seem to be relaxing, it is a common disruptor of sleep. It leads to decreased sleep quality and causes frequent overnight awakenings, which ultimately makes you feel tired throughout the next day. It may also be beneficial to avoid consuming certain foods three hours before bed, as they can lead to heartburn (acid reflux) and disrupt sleep. A few such foods include fried, spicy and high-fat foods. You may also want to avoid foods high in added sugars such as candies, cookies and desserts because they can also lead to poor sleep quality. 2 hours before bed: no more work You may want to end all work-related activities two hours before bed to ensure you get good quality sleep. Relaxing your mind will help you prepare for sleep. You can practice meditation, muscle relaxation and journaling to calm your mind after work. This helps to create a buffer time zone between your work and sleep time, allowing your brain to slow down and promoting a better quality of sleep. 1 hour before bed: no more screens It's suggested to avoid using smartphones, televisions, computers, tablets or other devices at least one hour before bed in your actual bed. Blue light before bed is not generally recommended but it is not as disruptive as we once thought. Sleep experts still urge you to avoid using screens in your bed before trying to go to sleep. If your bed is the one place you scroll on your phone or watch TV the most, the body will associate your bed as a place to be awake, making it harder to fall asleep at night. Hit snooze 0 times in the morning Hitting the snooze button may disrupt your sleep cycle, making you feel more tired. It's often better to get up with one alarm. The sleep between the alarms is often fragmented and low quality, which may decrease your overall alertness and motivation throughout the day. Along with making you tired, snoozing alarms can also make you late for your daily activities. Additionally, getting up with the first alarm, even if it feels difficult initially, can help reinforce a consistent sleep-wake pattern. Other sleep hygiene tipsA few common tips that will help to maintain your sleep hygiene and ensure good quality sleep every night include: Keep electronics out of the bedroom: Keeping electronics out of your bedroom will ensure you are not getting exposed to blue light from them, which can disrupt your sleep-wake cycle. Keeping electronics out of your bedroom will ensure you are not getting exposed to blue light from them, which can disrupt your sleep-wake cycle. Create a routine: Creating a sleep routine prepares your body and mind for sleep. It signals to your body that it is time to sleep, ensuring timely and good-quality sleep. Creating a sleep routine prepares your body and mind for sleep. It signals to your body that it is time to sleep, ensuring timely and good-quality sleep. Avoid late-night exercise: Although exercise is good for your health, doing it one to two hours before bed can disrupt your sleep. Rigorous exercise close to your bedtime can increase your heart rate, adrenaline levels and body temperature, thereby making it difficult for you to fall asleep. Try gentle stretching or yoga poses, instead. Although exercise is good for your health, doing it one to two hours before bed can disrupt your sleep. Rigorous exercise close to your bedtime can increase your heart rate, adrenaline levels and body temperature, thereby making it difficult for you to fall asleep. Try gentle stretching or yoga poses, instead. Keep mid-day naps to 30 minutes or less: Keeping your naps to 15 to 20 minutes or less can keep you energetic throughout the day. However, longer naps can interfere with your normal sleep time and make you feel lethargic and disoriented. Keeping your naps to 15 to 20 minutes or less can keep you energetic throughout the day. However, longer naps can interfere with your normal sleep time and make you feel lethargic and disoriented. Make your bedroom dark: Making your bedroom dark ensures high-quality sleep. Even low light can increase your risk of nighttime awakenings and disrupt your sleep cycle. Making your bedroom dark ensures high-quality sleep. Even low light can increase your risk of nighttime awakenings and disrupt your sleep cycle. Don't watch TV or scroll on your phone in bed: Scrolling your phone or watching TV in bed can associate your bed as a place to be awake. Try to only use your bed for sleep. Scrolling your phone or watching TV in bed can associate your bed as a place to be awake. Try to only use your bed for sleep. Wind your mind down before bed: Winding your mind before bed ensures your mind is calm and your body is preparing to fall asleep. This, in turn, ensures you get high-quality sleep and do not experience any awakenings. Does the 10-3-2-1-0 hack really work? Yrabota/Getty Images Better sleep means a better quality of life along with better mood, improved productivity and reduced stress. Instead of tossing and turning in your bed, try the 10-3-2-1-0 sleep routine. Many have reported that this routine is effective in preparing their body for sleep. Although getting used to any routine is difficult, focus on gradual, sustainable changes rather than a perfect routine to reduce stress and anxiety about sleep. Hopefully, this advice will help you unwind and make falling asleep and getting good quality sleep easier.

DOWNLOAD THE APP

Get Started Now: Download the App

Ready to dive into a world of global content with local flavor? Download Daily8 app today from your preferred app store and start exploring.
app-storeplay-store