1. Limit execise and other stressful activities immediately before bedtime.
2. Remove all distractions from the bedroom that could keep you from sleeping (except a fan).
3. Organize your life so you can get to bed at a consistent time each night.
4. Try to sleep on a regular schedule; 4.5, 6, 7.5 or 9 hours is ideal because it marks the completion of a sleep cycle.
5. Buy a pedestal fan to help you sleep deeply; point it at your face (but not too close to cause sinus problems or cause you to stay awake).
6. Make sure your bed, mattress and pillow are comfortable enough to sleep through the night.
7. Don't drink liquids so close to bedtime that you need to get up in the middle of the night.
8. If you absolutely need to fall asleep to TV, music or with the lights on, program a sleep timer so they'll go off at a certain time.
9. Minimize or eliminate medication use for pain/sleep/depression if possible (with doctor's advice).
10. Use natural supplements (only if needed and with advice from your doctor).
11. If you're experiencing sleep problems, talk to your doctor and keep a sleep journal for a few weeks.
Posted by
Dr. Theriault