Patient Information – Techniques for Better Sleep

Certain behavioral/life-style modifications such as relaxation, meditation, self-hypnosis, cognitive therapy, and sleep restriction may be helpful when guided by a Psychologist or a Psychiatrist with an expertise in sleep disorders. Unfortunately, however, insurance coverage for such services is often limited, and relatively, there are only a small number of experts who have an extensive experience in providing these services.

As an alternative to expensive medical treatments, there are other methods and techniques that can be used by patients to help them obtain a more restful sleeping experience. The following is a list of a few examples:


Keep Regular Hours
The best way to ensure a good night’s sleep is to maintain a regular sleep schedule. The biologic clock need to be kept in "sync" and always get up at the same time, regardless of how much or little one slept.

Exercise Regularly
Exercise helps in reducing tension, allowing one to "unwind" physically and mentally. The ideal time to exercise is in the late afternoon or early evening. Exercise should be stopped at least ninety (90) minutes before the bedtime.

Reduce Stimulants
Many people get caffeine on a daily basis from coffee, tea, colas, and chocolate. If you have a difficulty in falling asleep, stop consuming food or beverages containing caffeine before noon. If any prescription or over-the-counter medications are being taken, ask the physician whether they may affect the sleep or not.

Sleeping on a Comfortable Bed
If the bed is older than eight (8) years, consider getting a new one. A good neck or back support pillow may also be helpful.

Reduce or Stop Smoking
Nicotine found in cigarettes and cigars is a stronger stimulant than caffeine. Smokers who break their habit may experience a dramatic improvement in their sleep quality.

Drink in Moderation
Even a moderate level of drinking alcoholic beverages can suppress the Rapid Eye Movement (REM) and the deep sleep stages and can results in fragmented, shallow sleep.

Get Quality and Quantity Sleep
People may need anywhere between four (4) to twelve (12) hours of sleep to feel fully refreshed. A diary of sleep times can be helpful in determining one’s sleep patterns. In general, if one cannot fall asleep within fifteen (15) minutes after going to bed, he/she should get up, relax, and try again to sleep in about one (1) hour. Naps of ten (10) to thirty (30) minutes may help in restoring daytime alertness without interfering with one’s sleep onset at night.

Set Aside a "Worry Time"
Try to resolve problems early in the evening before going to bed. If mental distractions follow to the bed, one can remind him/herself to deal with them during the next day's “worry time.”

Don't Go To Bed Stuffed or Starved
Avoid late-night meals. Avoid snacks that can cause intestinal gas such as peanuts, beans, fruit or raw vegetables. When going through a diet to lose weight, don't go to bed feeling hungry. Eat a small, low-calorie snack such as a banana or an apple.

Get a Sleep Ritual
Perform various techniques to relax before going to bed on a routine basis. These may include, but not limited to, performing gentle stretching, taking a warm (not hot) bath to reduce tension or listening to a quiet, soothing music.