Get rid of insomnia with bedtime routine

What’s the best way to eliminate insomnia? For almost a year, I’ve had trouble getting much sleep. Over-thecounter medications aren’t very effective.

Although sleep medications may be useful when you have occasional trouble sleeping, they aren’t meant for long-term use. A better approach is to change your behaviors to cultivate quality sleep. An evaluation with your health care provider to check for underlying issues that could be affecting your sleep also could be valuable.

Insomnia is defined as having problems getting to sleep or staying asleep three nights a week or more for at least three months. When dealing with insomnia, it’s important to rule out medical issues that could be driving it. For example, restless leg syndrome and sleep apnea are common problems that can lead to insomnia.

Consider some changes to get your brain to associate your bed and nighttime with sleep.

First, establish a bedtime routine. For example, about 30 to 60 minutes before you go to bed, turn lights low. Turn off the TV and other electronic devices. Brush your teeth and wash your face. Change into pajamas and get into bed. A consistent routine each night gives your brain clear signals that sleep is coming.

Second, reduce the amount of wakeful time you spend in bed. If you get into bed and don’t fall asleep within 15 to 20 minutes, get up and go to another room. Keep your surroundings quiet and dimly lit. Don’t turn on the TV or other electronic devices. That will wake up your brain, rather than get it ready for sleep. In- stead, do some light reading, listen to quiet music or engage in relaxation techniques.