Sleep Disorders Sleep Disorder Basics

Changing your Habits May Help You Get a Good Night's Sleep

Summary & Participants

If you're struggling with insomnia, behavioural changes may hold the key to a good night's sleep.

Medically Reviewed On: August 05, 2008

Webcast Transcript

ANNOUNCER: If you’re struggling with insomnia, medication may not be the only answer.

Lauren Broch, PhD/Sleep Specialist: The research shows that behavioral changes that we make are much more effective and long-lasting than taking a medication on a regular basis.

ANNOUNCER: First, be sure you have a solid handle on when and how you sleep.

Lauren Broch, PhD/Sleep Specialist: I urge people to do sleep logs, chart when they get into bed, when they think they’re sleeping and when they get out of bed, and to do this not just for one night, but for a week or two weeks and see what the pattern is over time.

ANNOUNCER: The next step may be to reduce the amount of time you spend trying to sleep.

Lauren Broch, PhD/Sleep Specialist: Just about everybody I see spends too much time in bed for the amount of time they’re actually sleeping. So they may be sleeping six or so hours, but spending ten hours in bed to get those six hours.

Dolores, Insomnia Patient : She wants to try and have me less time in bed, you know, so sleeping that time instead of being, you know, up, and it’s working,

ANNOUNCER: Be sure not to have caffeine within six hours before bedtime. Also take a look at other daily activities.

Lauren Broch, PhD/Sleep Specialist: Not drinking alcohol as much. Exercising more. All the things that are good for just general well-being, but in fact are actually good for sleep.

ANNOUNCER: And don’t go to bed too deep in thought.

Lauren Broch, PhD/Sleep Specialist: If the nighttime is the first time that you’re really alone and thinking about your life and about some of the things you need to do or your problems, set aside some time to think about these things earlier.

ANNOUNCER: Thanks for joining us on today’s Once Daily!