Self Help

1. Keep the bedroom dark. Light may wake you up before you have had a full night’s sleep. Similarly, if you wake up regularly during the night to go to the bathroom, keep a flashlight beside the bed and use that to find your way. A bright light may wake you up and it may take a long time to get back to sleep.

2. Keep the room as quiet as possible. This means moving your alarm clock, turning off that noisy radiator, or installing double-paned windows to eliminate traffic noise. Consider installing an ionizer. These are widely available and are not too expensive. An ionizer is especially beneficial if you suffer from asthma or arthritis.

3. Bad beds can cause backache, which is in itself a common cause of sleep loss. A firm, level, supported mattress is the ideal option. If you can afford it, buy the best quality orthopedic mattress. Otherwise, place a large sheet of plywood under the mattress. This should be about 1/2 inch thick and should be flush with the mattress.

4. Smells of food or cigarette smoke can interfere with the quality of sleep. Remove any food from the bedroom before you retire for the night. Smoking leaves a lousy smell that clings to clothes and curtains, not at all pleasant while you are in bed.

5. Stop smoking and get a good night’s sleep! Smoking releases adrenaline in the body and is also a stimulant. The effect is arousal, an increased heart rate and a heightened state of awareness. If you’ve tried to quit smoking and failed, then at least refrain from smoking in the bedroom, and don’t smoke before bedtime to avoid its stimulating effects. Ask your partner to do his or her smoking somewhere else.

6. If possible, get rid of the television in the bedroom. The bedroom should be associated with making love, relaxation, and sleep.

7. Have a big breakfast, a medium-sized lunch, and a small dinner. Otherwise, you may have trouble sleeping. Overeating probably disturbs more people than any other factor. Moderation is the key. In general, it is better to eat lightly before going to bed, because it’s hard for the body to metabolize a large meal while asleep.

8. Carbohydrates, such as cereal, muffins, and bread, and light snacks, such as low fat milk, yogurt, cheese, and fruit will help you fall asleep. Milk contains an amino acid with sleep-inducing properties, so milky foods are beneficial. Milk also contains calcium, which is widely regarded as a muscle relaxant. Fats take several hours to empty from the stomach, so try to stick to low-fat products.