Harrington Memorial Hospital Sleep Disorder Lab child
HINTS FOR A BETTER NIGHT’S SLEEP

If you have or know someone that has insomnia, here are some hints for a better night’s sleep:

  • For two weeks, keep a sleep log of your sleep habits to identify trouble spots.
  • Use a comfortable bed.
  • Go to bed only when you are sleepy.
  • Get up the same time every day regardless of what time you go to bed.
  • Do not take a nap unless it is for only around 15 minutes and it does not interfere with your nighttime sleep.
  • Use the bedroom for sleep and sex only.
  • Try to set 30 minutes aside per day for worrying. When worried or stressed use this time to make a diary of your worries and stresses.
  • If you can not sleep after lying down for 15 minutes or so, get up and read or watch television.
  • Exercise during the day, but not after 7:00 p.m.
  • Make the hour before bedtime quiet time. Take a warm bath, read a little or prepare a light bedtime snack.
  • Keep the bedroom quiet, cool and dark and make sure it remains dark in the morning.
  • Avoid caffeine. If you must have caffeine, limit yourself to 3 caffeinated drinks, preferably before 12 noon. (Coffee, tea, chocolate).
  • Avoid smoking at least one hour before bedtime. Nicotine is a stimulant.
  • Avoid alcohol - it will help you fall asleep but it will make your sleep more fragmented.
  • Place the clock out of sight if you are a clock-watcher.
  • Try to avoid liquids after 7:00 p.m. so you will not be getting up to go to the bathroom frequently.
  • Keep the lights low in evening to stimulate the production of the sleep hormone melatonin.
  • Try relaxation techniques to slowly ease into sleepiness.
  • A cup of chamomile tea about 30 minutes before bed may help.
  • Go to bed at the same time every night and wake at roughly the same time each morning.
  • On the weekends, don't sleep more than two hours later than usual.
  • First thing in the morning, open the curtains and let light in to reset the biological clock.