Insomnia: Improving Your Sleep
Insomnia: Improving Your Sleep
How can you sleep better?
Here are some tips that
may help you sleep more soundly and wake up feeling more refreshed. You might
want to start slowly at first. Pick one thing to change, and see how that
change affects your sleep. After a week or two, try to add another change. As
you make changes, you might want to keep a
sleep diary (What is a PDF document?) to figure out what things help you to sleep better and what things
may get in the way of a good night's sleep. Step by step, your sleep should
improve. If it doesn't, talk to your doctor.
Food and drink
- Limit caffeine (coffee, tea, caffeinated sodas)
during the day, and don't have any for at least 4 to 6 hours before
- Don't drink alcohol late in the evening. You may fall asleep with
no problems, but drinking alcohol before bed can wake you up later in the
night. Otherwise, drink in moderation. Try to limit alcohol to 2 standard drinks a day
for men and 1 drink a day for women.
- Avoid heavy meals close to bedtime. But a light snack may help
- Don't go to bed thirsty. But don't drink so much that
you have to get up often to urinate during the night.
- Go to bed at a regular bedtime every
- Wake up at the same time each day, including weekends, even
if you haven't slept well.
- Get regular exercise. Don't exercise
within 3 to 4 hours of bedtime, because the activity can make it hard to get to
- Get plenty of sunlight in the outdoors, especially in the morning
and in late afternoon.
- Set aside time for problem solving earlier in the day so that you
don't carry anxious thoughts to bed. Keep a notepad by your bed to write down
any thoughts or worries that may keep you up or wake you up during the night.
- Do something relaxing before bedtime. Try deep breathing, yoga,
meditation, tai chi, or muscle relaxation. Take a warm bath. Play a quiet game,
or read a book.
- Stress Management: Relaxing Your Mind and Body.
- Reserve the bed for sleep and sex. A bit of
light reading may help you fall asleep. But if it doesn't, do your reading
elsewhere in the house. Don't watch TV in bed.
- Be sure your bed is
big enough to stretch out comfortably, especially if you have a sleep
- Use earplugs or sleep in a different room if your partner's
snoring keeps you awake. If you notice that your partner is sleeping on his or
her back, turn your partner to his or her side. This may help your partner stop
snoring. You may also want to encourage your partner to see a doctor to find
out what may be causing him or her to snore.
- Reduce the noise in the house, or mask it with a steady low
noise, such as a fan on slow speed or a radio tuned to static. Use comfortable
earplugs if you need them.
- Keep the room cool and dark. If you
can't darken the room, use a sleep mask.
- If watching the clock
makes you anxious about sleep, turn the clock so you can't see it, or put it in
- Use a pillow and mattress that are comfortable for
- Consider making your bed off-limits to your children and your
pets. Their sleep patterns may be different from your own and may affect your
Things to avoid
- Don't take naps during the
- Don't use tobacco, especially near bedtime and/or if you wake up
during the night. Nicotine is a stimulant, which can keep you
- Don't lie in bed awake for too long. If you can't fall
asleep, or if you wake up in the middle of the night and can't get back to
sleep within 15 minutes or so, get out of bed and go to another room until you
Test Your Knowledge
Napping during the day will help me practice falling
asleep so that I can do it better at night.
When I am tossing and turning, unable to sleep, I
should stay in bed until I fall asleep.
Continue to Where to go from here
Return to Insomnia: Improving Your Sleep
Anne C. Poinier, MD - Internal Medicine
Lisa S. Weinstock, MD - Psychiatry
December 1, 2011
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