The TOP 10 methods for improving your sleep habits
By Jamie Lewis-Smith, M.S. & Adam B. Troy, M.S.

The glow from your alarm clock illuminates your bedroom. Once again, it is 2:30am, and you find yourself awake, staring at this seemingly mocking device. Your mind is racing, focusing on the many items on your to-do list that were left unfinished before you came to bed, and the numerous activities that await you in the morning. You wonder why sleep, which is a basic part of human physiology, something that naturally occurs for all living creatures, has once again eluded you and has become an insurmountable undertaking. With a feeling of defeat, you see that it is now 3:00am.

If this scenario is painfully close to your own experience, you are not alone. About one in four individuals will suffer from a sleep disorder at some point in their lives. Most commonly, people either suffer from Primary Insomnia, defined as the inability to initiate or maintain sleep, or Primary Hypersomnia, defined as excessive daily sleepiness and fatigue. Generally, young adults have difficulty falling asleep, while older adults have difficulty staying asleep. Furthermore, sleep disorders might cause loss of concentration, decrease in memory, negative mood, and a general feeling of irritability and restlessness while awake.

No one is really sure what causes sleep disorders, although it has been suggested that individuals with a sleep disorder might simply be genetically light sleepers, undergoing a lot of life stress, or have experienced aversive nocturnal events earlier in life. Unfortunately, these factors are all uncontrollable. The good news is that many times sleep disorders arise from several negative sleep habits that have been adopted by people over the years, such as excessive daytime napping or erratic sleeping schedules. These habits increase the risk of acquiring a sleeping disorder. But rest assured, we have compiled a list of the top 10 most effective methods to improve the quality of your nightly slumber.

1	It is an old axiom in psychology that the bed should only be used for sleep and sex. This still holds true today. Many people spend a lot of time watching television, reading, or doing other activities for an extended period of time in their beds. As a result, the body loses its connections among the bed, relaxation, and sleep, making it more difficult to relax and fall asleep. If you are having difficulties with your sleeping patterns, examine the activities you conduct in your bed, and try to restrict them as much as possible.
2	Make and keep a bedtime routine, and begin this routine within an hour before bedtime. Try to set a similar bedtime for each evening and wake up at a similar time each morning, even on the weekends.
3	Do not force yourself to sleep if you are simply not tired. If you spend too much time in bed without feeling tired, this too can lead your body to lose its connection between bed and sleep.
4	Many people believe that exercising before bed will make them tired enough to fall asleep. While exercise does make our bodies feel physically tired, it actually revs up your nervous system and causes an increase in racing thoughts. The best time to exercise is in the early morning or afternoon to increase your energy during the day, which is a time many of us feel drained. Avoid exercise for at least five hours before bedtime.
5	One of the most common pieces of advice discussed for improving sleep is to avoid napping. Napping in excess is certainly detrimental to achieving quality and refreshing sleep. If you are struggling with daily fatigue or fending off longer naps during the day, take a 15-to-30 minute power nap (no longer) or exercise during your lull time to help you boost your energy level just enough.
6	Our sleep cycles consist of five distinct phases of sleep and last approximately 90 minutes. The last phase of the 90-minute cycle is the REM phase, which has been shown to be extremely important for the quality of sleep. With each sleep cycle throughout the night, our REM stage increases in length. REM sleep deprivation can lead to immune system suppression, impaired concentration, decreased work efficiency, and memory problems. Sadly, many adults sleep only 5 or 6 hours, thus depriving themselves of enough REM sleep. Furthermore, it is easy to see why sleeping only 4 hours during the night and then taking a 4 hour afternoon nap does not provide the quality of sleep needed – it is not qualitatively the same as a full 8 hours of sleep at night. Try to fall asleep and wake up at the end of a 90-minute cycle (approximately 7.5 to 9 hours); you’ll feel more refreshed and ready to start your day.
7	One quick way to reduce anxiety is to move any clocks you have in your bedroom out of your line of sight. Often people will watch the clock in panic as they calculate the hours of sleep left. This anxiety makes initiating sleep nearly impossible, and there is little you can do in that state to force yourself to sleep.
8	Anticipate in advance what obstacles tend to prevent a restful sleep and resolve to fix them during the day. Is outdoor noise a problem? Invest in a pair of soft and effective ear plugs. Awakened by sunlight in the morning? Purchase a comfortable eye mask to wear during sleep.
9	There are several sleep disrupting activities and substances you should avoid before going to bed. Try to stay away from eating large meals and drinking alcohol for at least three hours before bed.
10	A common complaint among those with sleeping difficulties is that their minds constantly wander to activities they need to accomplish the next day. Before you stay up for hours worrying about your activities, get out a notebook and make a list of the things you need to do the next day.

Jamie Lewis-Smith, M.S. and Adam B. Troy, M.S. are doctoral candidates in clinical psychology at the University of Miami.  They specialize in adult psychopathology.