Sleep Hygeine
Exercise, including resistance work (weight lifting) in the morning, every day.
Prepare the space
- No TV in the Bedroom
- Make sure that it is dark- the darker the better
- White noise- an air filter or little fountain should do the trick
No TV or work an hour before bed
Stay off the internet late at night
Read or talk in the hour before bedtime
Don't go to bed until you are falling asleep- If you can't fall asleep, get out of bed and read some more
Don't drink or eat for at least two hours before bedtime
Avoid sedatives
Most Important- Even if you don't fall asleep until 6:30 in the morning, get out of bed at your usual time.
CAN'T SLEEP?
Should I see a doctor?
You may not need to see a doctor. in fact, sometimes a doctor can make sleeping problems worse.
What's the best medication for insomnia?
There is no medication that cures insomnia. If you get anxious less than once a month and need to fall asleep on that one night, a sleep aid is a good choice. However, most people who take sleep aids on a regular basis are just making their insomnia worse.
How can I get a good night's rest?
Follow the sleep hygeine recommendations at left, and chart the number of hours of sleep you are getting. If you aren't getting at least four hours of good sleep a night and you don't feel well rested upon waking for four or more days, then you have a problem and should call a doctor.
What causes insomnia?
Insomnia is a symptom, not an illness. Sleep disorders are very rare. Insomnia from depression, anxiety, addiction, or lifestyle is much more likely to be keeping you up at night.
How much sleep is enough sleep?
Actually, new research out of the University of California San Diego's Sleep Disorders Institute suggests that people who sleep as little as three and half hours per night are healthier, happier, and live longer than those who sleep eight.
My body needs a lot of sleep.
This is a belief or assumption. How do you know how much sleep your body needs? It's more important to work on assessing the quality of your sleep and sleep environment than to assume that your body needs more sleep.
To Schedule a Consultation, Please Call 310-593-4827
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