1. A regular sleep routine is helpful. Go to bed and wake up at regular times. A sleep time ritual such as reading a book or taking a bath can be salutory.
2. A bedroom that is very dark is conducive to sleep. Even night lights can be disruptive for some.
3. The bed and bedroom should be comfortable and at a pleasant temperature for you. White noise can be soothing and can mask disruptive noises.
4. If your significant other is a loud snorer and disrupting your sleep, he or she may need sleep testing!
5. Exercise can get you appropriately tired for sleep. For some people, it needs to be 3-4 hours before sleep otherwise it is stimulatory.
6. Avoid caffeine 6-8 hours before bedtime. For a few, avoidance of coffee may need to be as much as 12 hours before bedtime. Avoid alcohol and smoking before bedtime. Avoid television and smartphone or computer surfing before bedtime.
Call 818-789-0203 for warm, friendly, and supportive care