I have extensive education and training in behavioral management and treatment for insomnia as a clinical psychologist. Here is some general educational information about behavioral tips that have been proven to help you sleep better!
- Skip the naps! Or limit them to less than 30 minutes.
- Get rid of the clock or turn it around – stop checking the time!
- Make your room comfortable, dark, and quiet when you sleep.
- Tip: Try earplugs and light blocking window shades
- Wait until you are tired to go to sleep
- Wake up at the same time every day
- If you cannot fall asleep within 30 minutes, get out of bed and read; then go back to bed when you feel tired.
- Do not spend time in your bedroom except for sleeping in your bed. Watch TV, study, eat, etc.. in other parts of your home
- Set-up a bed-time routine and stick to it!
- Sleep happens when you relax so instead of “trying to sleep” instead notice that it is nice to be resting and sleep will happen.
Disclaimer: If you are having difficulty sleeping, this could be a sign of a medical condition, so first thing you need to do is to discuss your problem sleeping or feeling tired with your primary care doctor. For example, you may have sleep apnea and not know it and this and other medical conditions can be serious risks to your health if left untreated.