>1 month difficulty falling, staying, or experiencing non refreshing sleep
No caffeine after lunch
Minimal alcohol or nicotine in the evening
Exercise sometime before dinner daily
Go to bed at the same time and get up at the same time each day. Limit naps to 30 minutes in early afternoon
Use the bedroom for sleep and sex only
The bedroom should be quiet comfortable and dark
Avoid watching tv before bed. Worry earlier in the day. Use lists to get worries out of your mind Have a bedtime ritual that is calming-take a warm bath see relaxation tape info
If you dont fall asleep within 30 minutes get up and go into a different room. Read in low light until tired and try again. Get up at regular time in the morning even if tired so the next night the sleep deficit will help you get to sleep easier.
If you have jet lag or are doing shift work you can try melatonin 2 mg before bed
Consider medical evaluation if snoring, depression, anxiety, nightmares, hot flashes, menopause, or restless legs or contributing to the problem.
For short term problems medication can also be helpful.
Say Goodnight to Insomnia- Gregg Jacobs
Deep Sleep Every Night- Glenn Harrold (self hypnosis)
Your Present: A Half Hour of Peace-Susie Mantell (relaxation)
Hypnosis to Help Go To Sleep- Janet I. Decker
(includes dairy, research articles, and helpful suggestions)