Do you ever go to bed and then just lie there and watch the minutes tick by? One of the reasons you may be having trouble sleeping is that your bedroom might not be a healthy sleeping environment. In fact, The Journal of the American Medical Association indicates that behavioral changes may treat insomnia better than drugs. Try making your bedroom a sleep only zone.
Make bedroom a sleep zone.
Adjustments for Better Sleep
- Adjust your schedule so you get go to bed and get up at the same time every day. Regulating your biological clock is important for sleep cycles.
- Create a “wind down” routine. Don’t work right up until bedtime. Try writing out a list of things that are worrying or stressing you, so you don’t have to think about them until tomorrow.
- Banish the TV or video games to another room.
If you don’t fall asleep within 20 minutes try getting up and reading until you feel sleepy. - Don’t drink caffeinated beverages or alcohol close to bedtime.
Exercise well before bedtime—strenuous exercise right before bed can keep you awake. - Take a hot bath.
- Meditate before bedtime.
- Don’t stare at the clock—it will just make it worse!
- Don’t eat in bed.
- Don’t discuss emotional issues in bed.
- Minimize the light, noise and temperature changes in your bedroom.
- Avoid naps.
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