Tips to Better Sleep

Published on: 
CURE, Winter 2006, Volume 5, Issue 5

Studies have shown cognitive and behavioral therapy has a much better track record of success than drug therapy since it treats the underlying causes. Some cognitive and behavioral tips to improving sleep hygiene include:

> Stick to a specific schedule of when you go to sleep and wake up, even on holidays and weekends.

> Only use the bed for sleep and sex, not to watch television, read or snack.

> If you’re not able to sleep after 20 minutes, do something relaxing until you are sleepy again to avoid anxiety and “clock-watching” behavior.

> To make the bedroom a restful place, remove the television, dim the lights and turn off any background noise.

> Avoid caffeine in the afternoon.

> Avoid alcohol. While it may make you initially sleepy, it will disrupt sleep.

> While physical exercise often helps sleep, do not exercise within two hours of bedtime.

> If you’re unable to sleep at night, do not take naps during the day; this perpetuates an irregular circadian rhythm cycle.

> Quit smoking. Smokers will wake after only a few hours of sleep because of symptoms of nicotine withdrawal.

> Keep a sleep log to discover what is triggering your insomnia to help your doctor plan the best therapy for you.

> Keep a “worry book” to write down anxieties or worries that may be keeping you up at night and vow to do something about them the next day.