Ban Blue Light in the Bedroom

Insomnia feeds on the minor details of modern life, like the soft blue glow from a cell phone, PDA, or digital clock resting on your bedside table. The short waves of blue light may interfere with sleep.
Tip: Turn off TVs, computers, and other blue light producers an hour before sleep. Cover any blue displays you can’t shut off.

Seal the Mattress

The sneezing, sniffling, and itching of allergies can cause fragmented sleep — and your mattress may be to blame. Over time, it can fill with mold, dust mite droppings, and other allergy triggers. Avoid these sleep wreckers by sealing your mattress, box springs, and pillow.
Tip: Air-tight, plastic, dust proof covers work best.

Reserve the Bed for Sleep and Sex

Experts say sleep and sex should be the only pastimes pursued in the bedroom. Don’t balance the checkbook, talk on the phone, or watch TV. Everything about the room should be associated with rest and relaxation.
Tip: The best sleep temperature for most people is between 68-72 degrees.

Rethink Your Drink

Although the tranquilizing effects of alcohol may make you sleepy at bedtime, beware — after the initial effects wear off, alcohol actually causes more frequent awakenings at night and less restful sleep.
Tip: Warm milk or chamomile tea are better beverage choices in the evening.

Keep Pets Off the Bed

A cat or dog’s night moves can prevent you from settling into the deep sleep you crave. They can also bring fleas, fur, dander, and pollen to your bed, triggering sleep-wrecking allergies.
Tip: Ask your vet or animal trainer how to recondition your pet to sleep, happily, in its own bed.

When Insomnia Means Something More

Sleep tips are nice when your insomnia is fleeting. But if your sleeplessness persists for at least a month, it’s time to delve deeper into what’s going on. Insomnia may be a symptom of an underlying problem. Depression is notorious for causing insomnia, as are other medical conditions, such as acid reflux, asthma, arthritis, and some medications. Chronic insomnia deserves a closer look and evaluation by a doctor.