While some of these tips for getting better sleep might seem “obvious,” when put into practice as a regimen, many people will experience better sleep by “training” their bodies to indeed…. sleep.
- Maintain A Consistent Sleep Schedule – Simply put – go to bed at or at nearly the same time each night.
- Don’t Go To Bed Too Early – If you aren’t ready for sleep then the frustration of not falling asleep will simply add to fatigue and give you extra time to worry.
- Don’t Stay In Bed If You Can’t Sleep – Continuing to lie in bed when you can’t sleep simply adds to the frustration and stress of not sleeping – doing something quiet (reading, watching TV) and then returning to bed will make for a more restful night’s sleep.
- Exercise – It’s simple really – exercise improves sleep quality – but don’t exercise too close to bedtime – it might have the opposite effect.
- Reduce Alcohol And Caffeine – Limit caffeine in the afternoon and evening so as not to impair sleep.
- Don’t “Try” To Sleep – Sleep is not something you can force on yourself. Instead, do something calming and quiet until your body feels ready for sleep.
Medications and non-drug treatments, such as Cognitive Behavioral Therapy for Insomnia (CBT-I) are also effective at managing insomnia. CBT-I involves four to six sessions of a treatment focused on changing your thoughts and behaviors about sleep.
Sleep Insights 