How to Improve Your Sleep

·        Regulate your sleep wake schedule by keeping a consistent bedtime and wake-up time on weekdays and weekends.  Start with an eight-hour time period.

·        Restrict your time in bed to just sleeping.  Use your bed only when you are tired, drowsy, or sleepy. 

·        Slow down your mind at bedtime. 

·        No naps!  Try to associate sleep and rest only with your bed at night.   

·        Do not go to bed when you are upset, angry, or stressed out.  Don't wait until you are exhausted to go to bed.

·        Develop good sleep habits or sleep rituals that prepare you for sleep.  One good sleep habit is to allow your self enough time to get ready for bed, to get in your bed clothes, brush your teeth, write a list of things to do for the next day, turn out lights, and whatever else you need to be in the mood to sleep. 

·        Avoid alcohol after dinner and caffeine in the second half of the day. 

·        Do not go to bed too full or too hungry.  Do not eat a heavy or spicy meal before bedtime.  Consider eating a light snack like milk or crackers before bed.

·        Sleep in a quiet, dark, cool room without the distractions of TV or any bright lights.  Even the dim blinking light of a clock or a VCR can interfere with sleep.

·        Exercise during the day helps sleep.  Exercise at bedtime is too stimulating.

·        Eye shades are very helpful for sleeping when there are lights around.

·        If you snore, consult a sleep specialist to rule out sleep apnea.

·        Make your bed as comfortable and pleasant an experience as possible.

·        A “white noise” sound machine or fan can mask background noises. 

·        The normal time to fall asleep is about 10 minutes.  If you are not asleep in 20 minutes get out of bed and do something really boring.  Try to avoid looking at any lights at all.  Sit in a slightly uncomfortable chair or perhaps even just stand.  Go back to bed when you're ready to sleep.

·        Don't worry about your sleep when you are NOT in bed and when you ARE in bed do not worry about anything at all.

·        If worry interferes with your sleep, get your worrying done "before" bedtime. Schedule 30 minutes before you go to bed to "think" about your concerns.  Write your concerns down in a journal or make a list of everything you need to do the next day.  Once you get in bed to sleep, dismiss your worries (or worry about them tomorrow during your worry time) and trust that your list of things to do will be there in the morning.

·        Look forward to going to bed and getting good sleep.