GREAT IDEAS TO IMPROVE YOUR SLEEP

Selecting some of the following will allow you to work toward a good nights sleep. If
insomnia persists, contact your physician for an evaluation.
SLEEP HYGIENE
1.

1.
1.
1.
1.
1.
1.
1.
1.
1.
1.

1.

Sleep only as much as needed to feel refreshed during the following day. Restricting
time in bed solidifies sleep, and excessively long times in bed lead to fragmented and
shallow sleep.
Get up the same time each day, seven days a week. Regular wake-up times lead to
regular sleep onset times.
A steady daily amount of exercise in the morning or afternoon deepens sleep.
Insulate your room against sound and light.
Keep your room temperature moderate. Excessively warm or cold temperatures can
disturb sleep.
Both hunger and excessive fullness can disturb sleep. A light snack at bedtime may
help sleep. Tryptophan in warm milk or bananas assist somnolence.
Avoid excessive liquids in the evening in order to minimize the need for nighttime
trips to the bathroom.
Avoid caffeinated beverages (coffee, tea, colas) in the evening
The chronic use of tobacco disturbs sleep
Avoid alcohol, especially in the evening. Although alcohol helps people fall asleep
more easily, their sleep is fragmented by alcohol.
People who feel angry and frustrated because they cannot sleep, should not try
harder and harder to fall asleep, but should get out of bed, go to a different room
and do something different.
If you find yourself looking at the clock at night, turn it so that you cannot see it or
cover it up.

STIMULUS CONTROL INSTRUCTIONS

1.
1.
1.

1.
1.

1.

Go to bed only when you are sleepy.

Do not use your bed for anything except for sleep and sexual activity. Do not read,
watch television, eat or worry in bed.
If you find yourself unable to fall asleep, get up and go into another room. Stay up
as long as you wish, preferably engaged in a boring activity. Go back to bed only
when you feel sleepy. Although you should not watch the clock, the goal is to fall
asleep quickly; if you are in bed for more than ten minutes without falling asleep, you
should get out of bed.
Repeat step 3 as often as necessary throughout the night
Set your alarm and get up the same time each day, regardless of how much sleep you
got during the night. A constant wake-up time helps your body acquire a consistent
sleep rhythm.
Do not take naps during the day; naps will interfere with your ability to fall asleep at
night.

RELAXATION TECHNIQUES
1. Progressive muscle relaxation: teaches relaxation by systematic tensing and relaxing
of muscle groups, needs to be learned and practiced regularly.
2. Biofeedback: A learned form of relaxation through the use of electronic EEG or
EMG monitoring.
3. Psychological interventions through counseling can improve sleep 80% of the time
with short term (5 hour) therapy.
HERBAL AND FOOD TREATMENTS
FOOD
4. Natures brain tranquilizers are carbohydrates
5. Avoid fat found in many desserts and treats.
HERBS*
6. Herbs offer effective gentle and inexpensive alternatives to drugs. Morning
sedation is rare.
7. Valerian root 150-300mg 30-45 minutes before bedtime or 1-2 tsp of root steeped
for 10-15 minutes before bedtime with boiling water. Sweeten with honey.
8. California poppy seeds. Boil 2 tsp. seeds in one cup of water for 20 minutes.
Sweeten with honey. Use at bedtime.
9. Hops. Pour one cup of boiling water over 1 tsp of dried flowers. Steep for 10-15
minutes and drink at bedtime.
10. Jamaican Dogwood. Boil 1-2 tsp. of root per cup of water 10-15 minutes. Best when
mixed with Hops and Valerian root.
11. Passion Flower can also be used.
12. St. Johns Wort. 300 mg. three times a day may be used to treat depression.
13. Melatonin. A hormone used to regulate the biologic clock. Used for jet lag. Useful
in the elderly.
14. For more details, consult a naturopathic physician.
BRIGHT LIGHT THERAPY
15. 30-60 Minutes of bright light (7,000-12,000 Lux) for three days rapidly adjusts the
upset biological clock of shift work or jet lag. Get light exposure soon after
awakening.
16. Early morning sun: 2500 Lux, noon sun 100,000 Lux and typical room light 500 Lux.
17. Use lots of light upon awakening, especially in the northwest winter or before night
shift work.
*Always consult with your physician before starting any new treatment plan