If you have persistent trouble sleeping, it is important to talk to your doctor or a sleep specialist. Here are some tips on how to start the conversation: Write down your symptoms: Before your appointment, write down the specific symptoms you are experiencing, such...

Cognitive-behavioral therapy for insomnia (CBT-I) is typically conducted by a licensed mental health professional, such as a psychologist, psychiatrist, or licensed counselor who has specialized training in sleep disorders. Here are some steps to get CBT-I: Talk to...

If you can't fall asleep after 20 minutes, it's recommended to get out of bed and do a relaxing activity until you feel sleepy. Here's how you can do it: Choose a relaxing activity: Choose an activity that you find relaxing and enjoyable. Some examples include reading...

Here are some ways to avoid clock-watching for better sleep:   Remove the clock from your bedroom: If possible, remove any clocks or electronic devices that display the time from your bedroom. This will prevent you from constantly checking the time and worrying...

Here are some tips for keeping pets out of the bed if they disturb your sleep:   Create a comfortable sleeping space for your pet elsewhere in the room or in a separate room. Use positive reinforcement training to teach your pet to sleep in their own bed....

Here are some tips to limit fluids close to bedtime to avoid frequent nighttime bathroom trips:   Drink plenty of fluids throughout the day: Staying hydrated during the day is important for your health, so don't skip drinking water or other fluids during the day....

Here are some tips for practicing gratitude or mindfulness exercises before bedtime:   Find a quiet and comfortable place: Choose a place where you won't be interrupted and where you can sit comfortably. Set a time: Decide on a specific time each day when you...

To avoid discussing stressful topics or watching violent or disturbing content before bedtime, you can try the following:   Establish a "no screens" policy at least an hour before bedtime. This includes phones, tablets, TVs, and laptops. Avoid watching or reading...

To use a fan or air purifier to improve air quality for better sleep, you can follow these steps:   Determine which type of device you need: A fan can help circulate air and create a gentle breeze, while an air purifier can filter out pollutants and allergens...

Here are some tips to avoid going to bed hungry or overly full for better sleep:   Eat a well-balanced meal during dinner time, with a good mix of carbohydrates, protein, and healthy fats. Avoid eating heavy or spicy meals too close to bedtime, as this can lead...