How to Get Better Sleep

Poor sleep is one of the most common problems I see in my practice. Follow these simple rules and you can get back on track.

Don't worry if you can't manage all of them. Find the suggestions you can do every day and then make a commitment. Happy sleeping!

Get up at the same time every morning, even on weekends.

Extra sleep on some days will upset your biological clock. You can loosen up on this once your sleep pattern has been re-established but go at least one month.

Go to sleep at the same time each night.

Not quite as important as getting up at the same time in my experience, but every bit helps.

Do not "poison" your bed.

Do not lie awake in bed. If you can't sleep, get up and do something boring. Then in 15 minutes, repeat until you fall asleep.

Your bed is for sleeping only.

No TV, reading, worrying, talking, etc. in bed. Only sleep and love making.

Exercise on a regular basis.

Exercise will help relax your muscles and relieve tension. And it's good for you!

No exercise 4 hours before bed.

Give your body ample time to slow down after strenuous activity.

Develop a soothing bedtime ritual.

The ritual will tell your body it's time to sleep. Popular ideas are reading or listening to calming music.

Avoid stimulating activities before bedtime.

Computers, TV, conversation, video games will all cause you brain to become more alert and less sleepy.

Avoid exposure to bright light during sleep time.

Use a night light for tooth brushing or late night bathroom trips.

Make your room as dark and as comfortable as possible.

You'll be amazed at the difference a good set of drapes can make. Even your alarm clock light can disturb your sleep! Consider a white noise machine to drown out noise.

Avoid allowing pets to sleep on the bed.

As comforting as it is to have pets near us, they move around often and cause your sleep to be more shallow.

No smoking or caffeine 6-8 hours before bed

These drugs increase your alertness and make it more difficult to sleep.