November 6, 2007

SOMNIMENTAL HYGIENE:

Curing Insomnia Without the Pills (The New York Times: Well, 11/05/07)

The behavioral strategies for better sleep are deceptively simple, and that’s one reason why many people don’t believe they can make a difference. One of the most effective methods is stimulus control. This means not watching television, eating or reading in bed. Don’t go to bed until you are sleepy. Get up at the same time every day, and don’t nap during the day. If you are unable to sleep, get out of bed after 15 minutes and do something relaxing, but avoid stimulating activity and thoughts.

So-called sleep hygiene is also part of sleep therapy. This includes regular exercise, adding light-proof blinds to your bedroom to keep it dark and making sure the bed and room temperatures are comfortable. Eat regular meals, don’t go to bed hungry and limit beverages, particularly alcohol and caffeinated drinks, around bedtime.

Finally, don’t try too hard to fall asleep, and turn the clock around so you can’t see it. Watching time pass is one of the worst things to do when you’re trying to fall asleep.

It may be hard to believe, but studies show these simple steps really do make a meaningful difference for people with sleep problems.


Or you can pay The Wife to tell you the same thing.

Posted by Orrin Judd at November 6, 2007 11:37 AM
Comments

Warren Zevon reference in the title? Nice.

Posted by: Mike Morley at November 6, 2007 1:17 PM

This is probably old news to you sleep experts, but most people who try low-carb diets, such as the Atkins Diet, sleep better.

For me it was an instant transformation, from being a poor sleeper to hibernating like a bear every night...

Posted by: John Weidner at November 6, 2007 1:59 PM

Basic Training cured my chronic insomnia permanently. My subconscious remains convinced that sleep is the most precious commodity in existence.

Posted by: BrianOfAtlanta [TypeKey Profile Page] at November 7, 2007 7:56 AM
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