Steps for a Good Night's Sleep
Not sure whether your sleep issues require professional intervention? Start your insomnia therapy at home. By taking just a few proactive steps each day, you may be able to get your sleep back on track. Even a few small habits have the potential to make a giant impact.
- Implement a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. Setting an alarm for bedtime can help.
- Try to get at least 30-minutes of exercise most days. Even a daily walk can make all the difference. Just be sure not to work out too close to bedtime!
- Remember that caffeine and nicotine take around eight hours to wear off. Try to avoid chocolate, teas, colas, and coffee altogether.
- Avoid alcohol whenever possible. Alcohol has the ability to disrupt REM sleep, impair breathing, and cause nighttime wakefulness.
- Refrain from eating large meals or drinking lots of liquids at night. Of course, a light snack or a glass of water is okay. We simply recommend that you avoid any substance that might cause indigestion or frequent urination.
- Talk to your doctor about avoiding medications that interfere with sleep.
- Avoid taking naps after 3 PM.
- Give yourself time to relax before bedtime. Try unwinding by reading a book or listening to music.
- Take a hot bath before going to bed.
- Make your bedroom a dark, cool, and gadget-free environment. You might even benefit from turning your alarm clock’s face away.
- Try to obtain at least 30-minutes of exposure to sunlight each day.
- Give yourself 20 minutes to fall asleep at night. If it is taking you longer to fall asleep, do something relaxing like reading a book or listening to music.
If these at-home steps don’t make a difference in your ability to get quality sleep, you know it’s time to call NPS about insomnia behavioral therapy.
Therapists
These are our therapists who are experienced in working with Sleep Disorders.
