Sleep Hygiene
Sleep should come naturally and be restorative. While there are some 87 disorders of sleeping and waking which are largely out of the control of the individual, bad sleep habits, or Sleep Hygiene is one factor not to be overlooked when sleep quality becomes a concern.

The control of the sleep/wake cycle is a complex biological process. When poor behavioral, environmental or psychological habits related to sleep interfere with this process, sleep complaints are not surprising.
 
Behavioral

• Establish and maintain a regular sleep/wake schedule. Go to bed and get up at about the same time every day.
• Eat meals, take medications, perform chores and other activities on a regular schedule. Your “inner clock” will run more efficiently. Early afternoon naps are OK, otherwise avoid them.
• Avoid caffeine within six hours of bedtime. Avoid smoking within one hour of bedtime. Both are strong stimulants.
• Alcohol initially has a sedating effect, however, when it is metabolized by the body, compounds are created that result in increased awakenings and less deep sleep.
• Go to bed only when sleepy. If unable to fall asleep within 10 minutes or so, leave the bedroom and engage in a non-stimulating activity. Don't return to the bedroom until feeling sleepy.

Environmental

• The bedroom should be conducive to sleep. Dark, quiet and cool.
• Hint: falling asleep is to an extent affected by a decreasing of the body temperature. Trouble falling asleep? Take a HOT soaking bath just before bedtime. It really works.
• Some find a “white noise” to be helpful with sleep. Various commercially available devices simulate ocean, forest or falling  water sounds. Or try running an electric fan on a low speed setting. Too noisy? Try ear plugs.
• If there is too much light, try dark curtains. Eye shades also work well and can be found at most drug stores.
• Keep the bed covers light. Becoming too warm can interfere with maintaining sleep.

Psychological

• Stimulus control. Don't worry right before bedtime. Plan a "worry time", or start a "worry diary". Avoid a bedroom clock. You may be checking it and worry that you haven't fallen asleep yet, or that you have only so many more hours left to sleep.
• Use the bedroom only for sleep. Don't perform work related activity, pay bills, discuss stressful or upsetting topics or watch TV news.
• Establish a relaxing presleep ritual such as a warm bath, meditation, a light snack or 10 minutes of reading. 
• Don't work at falling asleep. The more you do the less likely you are to fall asleep.
• Associating the bedroom as a place where sleep will not occur, even subconsciously, is a set-up for more persistent psychophysiological insomnia.  

Racing thoughts, or the mind won't shut off? Try Visual Imagery. Create your own. With eyes closed, "take" yourself to the most relaxing, peaceful "place" in the world. Laying on a hammock on the beach, the sound of the waves breaking on the beach, the seagulls calling... Or sitting on a mountain top, watching the sun set behind white, billowing clouds... Or perhaps a gentle breeze is creating waves in a field of wheat that reaches to the horizon… you get the idea.
 
Tension or unable to relax your muscles? Progressive Muscle Relaxation may be your answer. Eyes closed and breathe deeply and slowly several times. Relax your entire body. Then tighten and relax each muscle group beginning with your toes. Tense your toes by curling them down. Hold for 10 seconds. Notice how tight they feel. Then relax. Repeat. Next, do the same with your calves, thighs, stomach, shoulders, hands, arms, neck and face. Ahhhh!
 
When should I see a doctor? If you're unable to deal with your sleep disorder yourself, and it is now routinely disrupting your everyday life, please consult a doctor. Keep in mind that Sleep Medicine is a medical specialty. Just as there are specialists board certified in heart, lung, kidney, brain diseases, etc, there also are board certified specialists for sleep disorders. 

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