We all have had some nights that we keep staring at the ceiling and wonder why we can’t fall sleep. I sometimes wake up thinking it is morning, but it is actually 3 AM. We all need to ensure we get better sleep and that is why changing our sleep habits and improving our “sleep hygiene” is of absolute importance.

Sleep only as much as needed to feel refreshed the following day

Restricting time in bed helps consolidate and deepen sleep. Spending excessive time in bed can lead to fragmented and shallow sleep.

Have a routine wake up time, seven days a week

A regular wake up time in the morning will help set your “biological clock” and leads to regular sleep onset.

Your bedroom should be comfortable and free from light and noise

A comfortable bed and bedroom environment will reduce the likelihood that you will wake up during the night. Excessively warm or cold rooms can disrupt sleep as well. A quiet environment is more sleep promoting than a noisy one. Noises can be masked with background white noise (such as the noise of a fan) or with earplugs. Bedrooms may be darkened with black-out shades or sleep masks can be worn. Position clocks out-of-sight since clock-watching can increase anxiety about lack of sleep.

Caffeine: Avoid Caffeine 4 – 6 Hours Before Bedtime

Caffeine disturbs sleep, even in people who do not subjectively experience such an effect. Individuals with insomnia are often more sensitive to mild stimulants than are normal sleepers. Caffeine is found in items such as coffee, tea, soda, chocolate, and many over-the-counter medications (e.g., Excedrin).

Nicotine: Avoid Nicotine Before Bedtime

Although some smokers claim that smoking helps them relax, nicotine is a stimulant. Thus, smoking, dipping, or chewing tobacco should be avoided near bedtime and during the night.

Alcohol: Avoid Alcohol After Dinner

A small amount of alcohol often promotes the onset of sleep, but as alcohol is metabolized sleep becomes disturbed and fragmented. Thus, alcohol is a poor sleep aid.

Sleeping Pills: Sleep Medications are Effective Only Temporarily

Scientists have shown that sleep medications lose their effectiveness in about 2 – 4 weeks when taken regularly. Despite advertisements to the contrary, over-the-counter sleeping aids have little impact on sleep beyond the placebo effect. Over time, sleeping pills actually can make sleep problems worse. When sleeping pills have been used for a long period, withdrawal from the medication can lead to an insomnia rebound. Thus,

many individuals incorrectly conclude that they “need” sleeping pills in order to sleep normally.

Exercise/Hot Bath: Avoid Vigorous Exercise Within 2 Hours of Bedtime

Regular exercise in the late afternoon or early evening seems to aid sleep, although the positive effect often takes several weeks to become noticeable. Exercising sporadically is not likely to improve sleep and exercise within 2 hours of bedtime may elevate nervous system activity and interfere with sleep onset. Spending 20 minutes in a tub of hot water an hour or two prior to bedtime may also promote sleep.

Napping: Avoid Daytime Napping

Many individuals with insomnia “pay” for daytime naps with more sleeplessness at night. Thus, it is best to avoid daytime napping. If you do nap, be sure to schedule naps before 3:00pm.

Eating: A Light Snack at Bedtime May be Sleep Promoting

A light bedtime snack, such a glass of warm milk, cheese, or a bowl of cereal can promote sleep. You should avoid the following foods at bedtime: any caffeinated foods (e.g., chocolate), peanuts, beans, most raw fruits and vegetables (since they may cause gas), and high-fat foods such as potato or corn chips. Avoid snacks in the middle of the nights since awakening may become associated with hunger.

Avoid Excessive liquids in the evening

Reducing liquid intake will decrease the need for nighttime trips to the bathroom.

Do not try to fall asleep

If you are unable to fall sleep within a reasonable time (15-20 minutes) or when you notice that you are beginning to worry about falling asleep, get out of bed. Leave the bedroom and engage in a quiet activity such as reading. Return to bed only when you are sleepy.

Relaxation Techniques

For relaxing tense muscles or a racing mind, use deep relaxation techniques such deep diaphragmatic breathing, progressive muscle relaxation, or guided visualization. Soothing music also helps some people.

Don’t have worry time in bed

Plan time earlier in the evening to review the day, plan the next day or deal with any problems. Worrying in bed can interfere with sleep onset and cause you to have a shallow sleep.

Eliminate non-sleep activities in bed such as work or reading related to work

You want to strengthen the association of sleep and bed.

Don’t let yourself be afraid of insomnia.

Work on accepting those nights when you don’t sleep as well. You can still function the next day, even if you had only a couple of hours of sleep. The less you fight, resist, or fear sleeplessness, the more it will tend to go away.

If pain is causing sleeplessness

Analgesics are more appropriate than sleeping pills.

If you suspect that emotional problems are causing sleeplessness

Consult a Stress/Staff Counsellor. Depression and anxiety disorders commonly produce insomnia. Getting more emotional support and expressing your feelings often will help you sleep.

Adapted from Center for Deployment Psychology