Getting the Sleep You Need, Harvard Medical School Division of Sleep Medicine Behavioral treatments for insomnia provide each person with their own “prescription” to change their sleep behaviors, which resets your brain to achieve healthy sleep.īelow are a few trusted resources that can get you familiar with behavioral treatments for insomnia: It is important to know that sleep hygiene can help some people sleep better, but behavioral treatment of insomnia is much more than just sleep hygiene it is a proven, nondrug method to treat insomnia. If you are doing all the right things and practicing good sleep hygiene, and still have trouble falling or staying asleep, you may need to see a sleep specialist. This may be a sign that you have a clinical sleep problem, such as insomnia disorder or sleep apnea. I’m doing all these things and I still can’t sleep! If you work shifts, strategies such as taking naps before evening shifts, and minimizing light exposure when coming off evening shifts and planning to sleep, may help. Sometimes there are factors that impact our sleep that we can’t control. What if I work multiple jobs or do shift work? If you are having trouble quitting smoking, there are many good resources to help you quit, and your doctor can help you here, too. If you have any of these problems, you should discuss them with your doctor.
Create a comfortable sleep environment: a place that is cool, dark, and quiet.
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If you must use your device, use a program that reduces blue light exposure, such as Night Shift in Apple products or f.lux for Android devices. (Yes, it’s so important, I am saying this twice!) Cell phones, tablets, and all electronic devices make it harder for your brain to turn off, and also may interfere with your body clock. Put away ALL electronics two hours before bedtime. Put away ALL electronics two hours before bedtime.It may be helpful to sit down with a pen and paper in the evening and write down the things that worry you, or perform some relaxation techniques, such as slow breathing or yoga. If you feel sleepy, but your brain is busy thinking, it can’t shut off and go to sleep. Going to bed before you are sleepy, or before your body is ready to sleep, will frustrate you. There are certain times at night that your body will be able to sleep better than others. Go to bed when you are sleepy, not just tired.Sleeping in too much can impact your ability to fall and stay asleep the next night, or the night after that. A regular wake time helps to set your body’s natural clock (circadian rhythm) by making sure you do not oversleep. Get up at the same time every day, even on the weekends.Whether your problem is experiencing lack of quality sleep, feeling sleepy during the day, or not being able to get the seven to nine hours of sleep each night that most people need, first ask yourself, “What habits can I change to improve my sleep?”ĭo you have good sleep hygiene? In general, sleep hygiene refers to practicing behaviors that promote sleep and stopping behaviors that are bad for sleep: Nighttime tips to help with sleep And many have tried everything without relief. Nearly 20% of American adults report using a sleep medication to help them sleep, despite known side effects and information about how well they really work. Though science has taught us about the human brain’s exquisite control of our daily sleep and wake patterns, tens of millions of Americans still don’t get the sleep they need. As humans, we spend about one-third of our lives asleep.
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