Maintain a regular sleep schedule.
Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the body's
need to balance both sleep time and wake time. A regular waking time in the morning
strengthens the circadian function and can help with sleep onset at night. That is
also why it is important to keep a regular bedtime and wake-time, even on the
weekends when there is the temptation to sleep-in.
Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub
and then reading a book or listening to soothing music.
A relaxing, routine activity right before bedtime conducted away from bright lights
helps separate your sleep time from activities that can cause excitement, stress or
anxiety which can make it more difficult to fall asleep, get sound and deep sleep or
remain asleep. Avoid arousing activities before bedtime like working, paying bills,
engaging in competitive games or family problem-solving. Some studies suggest that
soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the
transition into deeper sleep, but it should be done early enough that you are no
longer sweating or over-heated. If you are unable to avoid tension and stress, it may
be helpful to learn relaxation therapy from a trained professional. Finally, avoid
exposure to bright before bedtime because it signals the neurons that help control
the sleep-wake cycle that it is time to awaken, not to sleep.
Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
Design your sleep environment to establish the conditions you need for sleep – cool,
quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective
of the value you place on sleep. Check your room for noise or other distractions,
including a bed partner's sleep disruptions such as snoring, light, and a dry or hot
environment. Consider using blackout curtains, eye shades, ear plugs, white noise
machines, humidifiers, fans and other white noise devices. You can order the top
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