Try an Unexpected Technique a Sleep Doctor Swears By
What Is Sleep Hygiene, Exactly?
Trouble initiating sleepis more common than you think.
In some parts of the United States, in fact, that number is closer to 60 percent.
Unsurprisingly, thepandemic hasnt made getting a restful nights sleep any easier.
That lack of sleep isnt good.
We have so many processes that depend on a good nights sleep.
scientist and the founder of Dr. Weiss Sleep Education
If you want to learn how to sleep better at night, behavioral therapy is key.
Its the gold standard treatment for insomnia, she says.
And here are five steps to follow that will finally let you put an end to counting sheep.
How to sleep better at night, according to a sleep doctor
1.
The first step is waking up at the same time every day, says Dr. Weiss.
When you do, your biological clock begins to understand when its time to be awake.
So set your alarm, and stick to it.
Either natural light or artificial light, she says.
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Its one of the most important steps for anyone whos having trouble initiatingor stayingasleep.
Having a bedtime routine is fundamental.
We also recommend looking at the time you consume caffeine and alcohol.
Its going to make you wake up in the middle of the night.
Go to bed when you feel sleepynot just when youre tired, she says.
Use your bed for sleeping and only sleeping
Theres no cheating with this process.
Once you get into bed, youre not allowed to use your phone or watch television.
Dr. Weiss says to stay in bed only if youre really sleeping.
No reading in the bed, no working with your laptop in the bed.
No watching TV or eating your dinner in bed, she says.
We tell patients the bed is to sleep or to have sex.
Everything else needs to be outside of the bed.
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