Sleep Psychologist

Insomnia Tips


  • Set a regular bedtime and awake time & stick to it! Set the alarm clock for the same time each day, regardless of what time you fell asleep.
  • Do not read or watch TV in bed.
  • Restrict caffeine intake: do not drink any caffeinated beverages for 12 hours prior to bedtime. Watch chocolate intake, as it has caffeine as well!
  • Exercise approximately 5-6 hours before bedtime. Do not exercise right before bedtime.
  • Cover the clock or turn it away from you! In other words, make sure you can’t "watch the clock" at night.
  • Take a hot bath approximately 2-4 hours before bedtime.
  • Do not engage in stimulating activities before bedtime. This may mean turning off the ringer on your telephone so you will not be disrupted!
  • Try to engage in relaxing activities for the hour or so before bedtime. Some people find deep breathing or muscle relaxation exercises help. If you don’t know about these techniques, ask a trained sleep specialist!
  • Don’t expose yourself to bright lights in the evenings.
  • DO expose yourself to bright lights in the mornings! Sunshine works the best.
  • Only get into bed when feeling tired and relaxed. Getting into bed when you are still feeling wide awake or anxious just makes it harder to fall asleep.
  • SEE A SLEEP SPECIALIST FOR TREATMENT OF YOUR INSOMNIA TODAY.
  • FOR A THOROUGH SLEEP DISORDERS EVALUATION AND ASSESSMENT:


    Contact:

    Dr. Stephanie Silberman

    Galleria Professional Building

    915 Middle River Drive, Suite 307

    Fort Lauderdale, FL 33304

    (954) 873-6683



    Sleep resources on the web:


American Sleep Apnea Association

1424 K Street, NW

Suite 302

Washington, DC 20005

202-293-3650


Better Sleep Council

501 Wythe Street

Alexandria, VA 22314

703-683-8371


National Center on Sleep Disorders Research

Two Rockledge Center, Suite 10038

6701 Rockledge Drive, MSC 7920

Bethesda, MD 20892-7920

301-435-0199


National Sleep Foundation

4th floor

729-15th Street, NW

Washington, DC 20005

292-347-3471


 

 


 

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