Insomnia Treatments: Set a Bedtime Routine

Often people find establishing a nighttime ritual helpful for relieving insomnia, especially acute insomnia. A bedtime ritual may involve something as simple as taking a warm bath each night before bed and lighting a candle. The environment you sleep in may also affect how well you do or don't sleep. Here are some ways to create a healthy sleep environment:

1. avoid working in your bed
2. use your bed for sleep and sex only
3. paint your bedroom a soothing color like green or blue
4. remove common allergens including down comforters or pillows
5. remove clutter from your bedroom

While these tips may seem "common" they are invaluable for promoting a good night of sleep. If you work in your bed or watch too much television while in bed, you will associate wakeful activities with your bedroom. This can cause insomnia or make existing insomnia worse. Establishing a nightly ritual however, and setting up a calm and peaceful bedroom environment often help people with insomnia that prevents them from falling asleep.

If you find you have trouble staying asleep at night, try this tip. Make sure you remove all sources of light from your bedroom. This includes any light that may come from a clock or digital alarm. Make your bedroom as dark as possible. Some studies and reports on insomnia suggest people exposed to even tiny amounts of light may be more likely to develop insomnia that can cause them to wake frequently at night or have trouble staying asleep.