Good Sleep Hygiene for Better Sleep - Counseling & Therapy Services - The Juniper Center

How to get Better Sleep

By Dr. Louis Dvorkin, PhD

Are you already finding challenges in keeping your New Year’s resolutions? Here is a surprising tactic that might help you jump start those elusive New Year’s Resolutions:  Better sleep!

So, where to start? Well, you are going to need a lot of energy to invest in making that change/those changes as well as having the ability and capacity to focus.

One of the most common challenges reported by individuals involves some form of sleep disorder. Of course, this is a very serious matter that should first be addressed with your physician. Following medical consultation, where you can review the suggestions below, you may well be able to acquire the needed energy needed to initiate your resolution(s):

Some Tips for Better Sleep

  1. Go to bed at a consistent time.
  2. Do not go to bed too early.
  3. Determine how many hours you need for optimal functioning.
  4. Develop habits that signal that your day has come to an end.
  5. Keep your bedroom for sleep and intimate relationships only.
  6. Avoid physical and mental stimulation just before bed time.
  7. Taking naps may or may not interfere with your sleep-wake cycle.
  8. Get daily, regular exercise.
  9. Take a warm bath or shower 1-2 hours before bedtime.
  10. Review your planner/scheduler for the next day.
  11. Select an outfit for the following day.

Don’t Stress about Falling Asleep

Ultimately, you should not obsess and ruminate about sleep. You cannot force yourself to sleep. You allow yourself to sleep. Try counting sheep. Relax and think about something pleasant. If, after 20 minutes or so, you are unable to fall asleep, get out of bed, go to another room. Try meditation. Do some deep breathing and/or mental relaxation exercises. Drink a glass of warm water, green tea or water. Then, when drowsy, return to your bedroom.

Sorry, I must end, I’m going to sleep now. Good night.

P.s. If you have any other tips, we welcome your contributions and suggestions. Please share them on The Juniper Center Facebook Page.


Dr. Louis Dvorkin is a Licensed Clinical Psychologist at The Juniper Center, specializing in neuropsychological and psychological assessment.





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