Here are some things you can do to improve your sleep:
- Limit awake time in bed by getting out of bed when you are not tired.
- Get on a regular sleep schedule, going to bed and waking up the same time every day.
- Establish a regular exercise routine.
- Keep your bedroom quiet.
- Eat a light snack a few hours before bed.
- Reduce the use of sleeping pills to fall asleep.
- Reduce the use of caffeine.
- Use relaxation exercises
- Reduce alcohol consumption.
- Take a warm bath or shower before bed.
- Establish a bedtime routine.
- Remove any TVs and other lighted screens from the room and avoid them for at least an hour before bed.
- Use as little lighting as possible in the hours before bed.
- Stop watching news for a week (News Fast).
- Use lavender on your pillow.
- Listen to relaxing music or white noise.
- Drink chamomile tea before bed.
- Ask your doctor about the use of melatonin.
For more detailed instructions and worksheets to improve your sleep, check out Chapter 7: Rest is Best in Well to Do: A Guide to Take Charge, Set Goals, and Improve Your Health.