Find a comfortable mattress and pillows. Make sure your mattress is
comfortable and supportive. The one you have been using for years may have
exceeded its life expectancy – about 9 or 10 years for most good quality
mattresses. Have comfortable pillows and make the room attractive and
inviting for sleep but also free of allergens that might affect you and objects that
might cause you to slip or fall if you have to get up during the night.
It is best to take work materials, computers and televisions out of the sleeping
environment. Use your bed only for sleep and sex to strengthen the association
between bed and sleep. If you associate a particular activity or item with
anxiety about sleeping, omit it from your bedtime routine. For example, if
looking at a bedroom clock makes you anxious about how much time you have
before you must get up, move the clock out of sight. Do not engage in activities
that cause you anxiety and prevent you from sleeping.
Finish eating at least 2-3 hours before your regular bedtime. Eating or drinking
too much may make you less comfortable when settling down for bed. It is best
to avoid a heavy meal too close to bedtime. Also, spicy foods may cause
heartburn, which leads to difficulty falling asleep and discomfort during the
night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to
go to the bathroom, though some people find milk or herbal, non-caffeinated
teas to be soothing and a helpful part of a bedtime routine.
You might also consider using a white noise machine to help you relax.
