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mark the spark · Joined: 24 Jul 2008 Posts: 11 Location: Hull

If you want to sleep better, there are proven non-drug methods for improving sleep. The following is a list of the 10 most important behavioral (non-drug) techniques for improving your sleep:

1.The belief that everyone must get eight hours of sleep is a myth. People who live the longest sleep 7 hours per night, not eight, so don’t worry about getting 8 hours of sleep. Most people need between 6 and 8 hours of sleep to function effectively during the day.

2.Get out of bed within a half hour of the same time every day, including weekends, no matter how little or poorly you have slept.

3.Reduce your time in bed so that it more closely matches the amount of sleep you average each night.

4.Use the bedroom for sleep and sexual activity only.

5.Make sure you feel drowsy when you turn the lights off to go to sleep. If you do not fall asleep within 20-30 minutes, go to another room and engage in a quiet, relaxing activity until you feel drowsy.

6.Don’t take sleeping pills regularly. They have side effects and inconsistent benefits, particularly in older adults.

7.Practice relaxation techniques at bedtime including muscular relaxation, mental focusing, and breathing techniques.

8.Take an afternoon nap after a poor night’s sleep

9.Increase your exposure to early morning sunlight as soon as you wake up to establish a more consistent sleep rhythm.

10.Exercise by taking a brisk walk 3-6 hours before bedtime. This will improve your sleep by causing a greater rise and fall in your body temperature.

Dr. Gregg D. Jacobs
http://www.cbtforinsomnia.com