You can become a better sleeper by using some self-regulated, sleep-improvement tips like these:

1. Pay attention to what you’re doing after 4 p.m. 
– Taking naps, drinking caffeinated beverages, exercising and even taking decongestants late in the day can make falling asleep more difficult. Try limiting your caffeine intake to the morning only so your body has time to digest it before you hit the hay.

2. Yawning? That’s your body telling you it’s time to hit the sack. 
– Go to bed at the first sign you’re feeling tired. You’re more likely to fall asleep quickly. Sounds simple. But think of how many times you’ve fought to keep your eyes open watching a late-night movie only to lay wide awake in bed once you finally do turn in.

3. Set the scene for sleep. 
– Make your bed a sanctuary for sleep. No screen time. No planning tomorrow’s calendar. No stressful situations. You can do a lot with the physical space of your bedroom to promote better sleep too. Keep it quiet. Keep it dark. Keep it cool – ideally 60-67°

4. End your alarm clock obsession. 
– Watching hours go by as you lie awake only adds to the frustration and anxiety of insomnia. (In fact, those feelings can perpetuate your sleeplessness.) Consider placing your alarm clock far enough away from your bed, so you’re not easily tempted to constantly check it in the middle of the night.

5. Realize when it’s not working. 
– If you still find yourself in bed tossing and turning, do a reset. Get out of bed and into a relaxing activity, like reading, meditating or yoga, until you feel sleepy again.

By Complete Care Management, Inc.