Vanessa Honn, Ph.D.
Insomnia is a common problem, experienced by as many as 1/3 of all adults at some time in their lives. Poor sleep can result in depression, irritability, and health problems. Sleep problems often resolve naturally, but can be treated by following good sleep practices. Consider trying these techniques that can lead to better sleep.
Keep in mind that most of these strategies require 1-2 weeks of consistent practice to be effective. Try to select one or two options that best fit your lifestyle and sleep preferences.
1. Have a regular bedtime and waking time. Go to sleep and wake up at the same time every day, weekends included. Do not go to bed until feeling tired and ready to sleep.
2. Use your bed only for sleep. Do not watch TV, talk on the phone, review work, study, argue, or solve problems while in bed. Go to bed only when you are drowsy and ready for sleep.
3. If you don’t fall asleep within 20 minutes, get up. Go to another room if possible, or move to a chair in another part of your room. Do something relaxing until you feel sleepy.
4. “Wind down” before bedtime. Do something calming, like light reading, listening to soothing music, praying, taking a warm bath, or doing a crossword puzzle. Once in bed, take deep breaths or think of relaxing images. Start at your feet and imagine your body becoming warm and heavy, bit by bit. Or, imagine in detail a safe, pleasant place, such as a beach or mountain retreat.
5. Sleep only as much as you need to feel rested. Do not force sleep. Limit naps. A mid-day nap as short as 10 minutes can improve mood and mental performance. Don’t nap for more than15 minutes at a time or after 4pm, otherwise the nap may interfere with your nighttime sleep.
6. Exercise regularly. Try to exercise for at least 20 minutes per day, not too close to bedtime.
7. Manage light exposure. Try to get outdoors early in the day to soak up sunlight, or consider using a light box. Avoid bright light close to bedtime.
8. Watch what you eat and drink. Avoid smoking and drinking coffee or soda with caffeine in the afternoon or evening. If you drink alcohol, have no more than one serving of alcohol with dinner and avoid drinking after dinner. Don’t eat heavy meals late in the evening, or eat foods which may cause indigestion. Don’t go to bed hungry. To prevent urinary urgency which may wake you during the night, don’t drink large amounts of anything in the evening.
9. Deal with your worries before bedtime. Spend time earlier in the day solving problems or discussing your concerns with someone you trust. Keeping a list or journal of your worries, fears, or repetitive thoughts can help you set them aside before going to sleep.
10. Make your bedroom as peaceful and comfortable as possible. Is your bedroom dark and free of noise? Is your bed comfortable? Is the temperature comfortable? If you can’t avoid noise or light, consider wearing earplugs, earphones, or a sleep mask.
11. Limit medication use. Use prescription sleep medications only for short periods of time, if possible, and take only as prescribed.