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Beat Insomnia With Good Sleep Hygiene

Sleep hygiene is about whether your lifestyle and daily habits support a good night’s sleep — or if they are causing your insomnia.

Some people can do anything they like and still get a good night’s sleep. They can drink coffee at midnight, watch tv in bed, check email with one elbow on the pillow, and still drift off peacefully in a matter of minutes.

Chances are, though, if you’re reading this page, you’re not one of these people.

(Perhaps, however, you are married to such a person and his snoring keeps you awake at night!)

Good sleep hygiene is absolutely fundamental to beating insomnia. In this section, you’ll find tips for living a sleep-friendly lifestyle.

Your Bedroom

A bedroom that is conducive to restful sleep is an absolute must-do, if you are serious about beating insomnia.

From the drapes on your window to the sheets on your bed, there are several key adjustments you can make that will turn your bedroom into a cornerstone of your sleep-friendly lifestyle.

Your Bed

The most important piece of furniture in your home is your bed. After all, you will spend — or are supposed to spend — a third of your life in it.

Make sure your bed is helping you to all the rest that a good night’s sleep brings.

Beat Insomnia With Good Sleep Hygiene

Your Daily Routine

Do you feel that you don’t have enough hours in a day to get everything you need done done?

Do you procrastinate through the work day, either because you are too tired from sleepless nights or are simply not on top of your schedule?

The way you organize your day is part of sleep hygiene.

Your Diet

Many insomniacs get into a vicious cycle of drinking coffee throughout the day because they need the caffeine boost to get them focused on work.

But that same coffee that got you through the day keeps you awake at night.

So, you stop drinking coffee after lunch, but did you know that Dr. Pepper and dark chocolate contain caffeine too?

Conquering insomnia may mean examining whether what you eat and drink in the daytime affects your experiences overnight.

Your Workout

If you haven’t slept all week, working out may feel like the last thing in the world you want to do.

But regular exercise (and even good posture) is an important part of the sleep-friendly routine.

A regular workout improves circulation, lowers muscle tone, and relieves the stress and anxiety that are so often the cause of sleeplessness.

What are the best kinds of exercise for a good night’s sleep and what time of day is most suitable?

Your Family Members

I regularly poke my husband in the ribs at night to wake him up and tell him that he’s snoring.

He can just about roll over to one side before falling asleep again, but that usually is enough to do the trick and I can get back to my nightly slumber.

For many women (and men), however, a snoring spouse is the cause of sleeplessness and much misery.

And if, in addition to a snoring bed partner, you have a baby that you need to check on and feed through the night, sleep may seem like an unattainable luxury.

How is it possible to strike a good balance between sleep and one’s family responsibilities?

Your Pets

Pets make wonderful companions and, especially if you live alone, can provide the kind of loving friendship that helps reduce stress and improve sleep.

However, if your pet’s own needs and habits are not compatible with good sleep hygiene, your furry friend may turn into a sleep foe.

Training yourself to sleep may just entail training your dog or cat as well.