William W. Lee, Ed.D.

Licensed Clinical Psychologist

THIRTEEN WAYS TO OVERCOME INSOMNIA

It is estimated that up to 30 million Americans suffer from some form of sleep disturbance. In the absence of any physical or emotional explanation or problem such as sleep apnea, depression and/or anxiety, and you wish to improve your sleep, the following techniques may help you achieve deeper and more natural sleep:

1.    "Wind down" for about an hour or so before bedtime. Avoid strenuous activities.

2.    Perform vigorous exercise about 2 hours before bedtime but not just prior to sleep, since exercise will overstimulate you

3.    Refrain from caffeine, cola, chocolate drinks, coffee or tea between 2 to 4 hours before you retire.

4.     Master relaxation techniques such deep breathing, progressive muscle relaxation, imagery, meditation, relaxing music, etc.

5.    Before retiring take a warm bath and drink a glass of warm milk (which contains the amino acid, triptophan, known to induce sleep.

6.    Develop a pre-sleep routine that will cue your body and mind for the sleep process.

7.    Do not use your bed for anything but sleep. Avoid reading, writing, watching T.V. in the bedroom since these activities are likely to become confused with sleep.

8.    Lie down to sleep only when you are sleepy.

9.    If you find yourself unable to fall sleep within 15 to 20 minutes, get up an go into another room. Stay awake as long as you wish and then return to the bedroom to sleep.

10.   If you still unable to sleep, repeat step 9. Do this as often as necessary throughout the night.

11.   No matter how tired you may be, set your alarm for the same time every morning and get up when it goes off.

12.   Avoid napping during the day. Daytime napping disrupts a consistent, natural sleep rhythm.