Steps
Get Into Good Habits
In general, try to:
- Exercise every day, but do not exercise in the one to two hours before bed.
- Avoid caffeine after lunch.
- Relax every day with meditation or breathing exercises. Try apps like Insight Timer, Smiling Mind, Calm, etc. You can do this just before bed to relax.
Get into habits that set you up for success:
- Only use your bed for sleep or sexual activity.
- Keep your bedroom 55 to 65°F at night.
- Go to sleep and wake up around the same time each day.
- Set your alarm to your real wakeup time in the morning. No snoozing!
Follow These Rules Before Bed
Start getting your body ready for sleep in the one to two hours before bed:
- After dinner, dim the lights in the house and use warm mode or blue light blockers on any devices.
- Within one hour of bedtime, avoid all electronics (phone, tablet, computer).
- In the one to two hours before bed, do not drink alcohol.
- Avoid smoking or vaping before bed.
- 30 to 60 minutes before bed, follow a routine that helps you relax – Take a hot bath or shower, use lavender oil, drink calming tea, etc.
- Do not read, watch TV, or use your phone, tablet, or computer in bed for more than 10 to 15 minutes. If you want to do these things, get out of bed.
Use CBT-i
Cognitive behavioral therapy for insomnia (CBT-i) is one of the most helpful things you can do to improve your sleep.
You can do CBT-i in-person, or via telehealth, or using a self-guided approach.
Consider these resources:
You can do CBT-i in-person, or via telehealth, or using a self-guided approach.
Consider these resources:
- Apps – CBT-i Coach (free) or Dawn.
- Digital program – Somly.
- Workbooks – Improve Your Sleep: A Self-Guided Approach for Veterans with Insomnia or The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need by Stephanie Silberman, PhD.
- If you'd like a referral to an in-person provider, let us know.
Before making changes, keep a sleep diary for one to two weeks. After you start an intervention, keep a diary again for two to three weeks to track your progress. Track how long it took to fall asleep, how long you slept, and how well you slept each day.
Natural Treatments
There are multiple ways to help your sleep with natural supplements:
- Melatonin – Two to three hours before bedtime, take 0.5 mg. Some people do better with the liquid version. If this does not help, we can discuss the best dose for you.
- Lavender scent – Use lavender oil in a diffuser at bedtime. If you don't have a diffuser, put lavender oil in a clean spray bottle with water and spray your bedroom.
- Light therapy – Within one hour of waking up, get into direct sunlight or use a light box with 10,000 lux full-spectrum white light for 15 to 30 minutes.
- Magnesium – About 1 hour before bedtime, take 100 to 400 mg of magnesium glycinate.
It's frustrating when you can't sleep! The first step is to make sure you're doing everything you can to sleep well.
