For: When I can't get to sleep...grr.
- Only use your bed for sleeping or having sex, not for reading, doing paperwork, watching TV, snacking, or making phone calls.
- If you've been lying in bed but are beginning to fear you're not going to drop off, try some of these techniques: Count sheep or count backwards from 100 (one of my favorites) to stop yourself from thinking about the problems of yesterday or tomorrow; breathe deeply for awhile; or visualize some peaceful place.
- If you can't get to sleep after lying in bed for 30 minutes or more, get up for awhile. What to do? Try reading something incredibly boring.
- Develop a bedtime routine.
- Keep regular bedtime hours.
- Before bedtime, avoid tobacco and caffeinated beverages (not just coffee, but other drinks like tea, cola, and Dr. Pepper).
- Avoid alcohol right before bedtime — a nightcap might get your mind fuzzy enough to put you to sleep, but such sleep may be interrupted by periods of awakening. By contrast, the stress-lowering effect of a drink with dinner may help to promote sleep later.
- Avoid naps (or falling asleep in front of boring TV programs, as I do).
- Try to get up at the same time every day rather than sleeping in on weekends.
- Exercise every day, but not shortly before bedtime since exercise gets the adrenaline going.
- If you use an illuminated clock for a wakeup alarm, place it where you can't keep looking at it to check the time.
- Buy a firm mattress and keep your bedroom well ventilated (a cool temperature works best for me).
- And you might also try some of these: a warm bath, warm milk, light bedtime snack, massage, or quiet music (which turns itself off automatically).
- Use earplugs for extreme quiet.
- If you have a painful joint or a headache, take a pain pill before bedtime (but be sure it doesn't contain caffeine).
- Avoid stimulating reading or television shows late at night
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