Solution: At night, keep the room as dark as possible.
Find the culprits in your bedroom: the alarm clock readout that glows in bright red, the charging indicator on your cell phone or PDA, the monitor on your computer, the battery indicator on the cordless phone or answering machine, the DVD clock and timer. Even the tiniest bit of light in the room can disrupt your pineal gland’s production of sleep hormones and therefore disturb your sleep rhythms. Conceal or move the clock, cover all the lights of any electronic device, and use dark shades or drapes on the windows if they are exposed to light. If all of that’s not possible, wear an eye mask. If you get up in the middle of the night, try keeping the light off when you go to the bathroom. Use a flashlight or night light.

Mistake #5: Having a bedtime snack of refined grains or sugars.
These are metabolic disruptors that raise blood sugar and overstress the organs involved in hormone regulation throughout the body. This hormone roller coaster can affect sleep cycles by waking you up at odd times during sleep as the hormone levels fluctuate.

Solution: If you have to eat, have a high-protein snack.
It’s better not to have anything before bed, but at least a high-protein snack will not only prevent the hormone roller coaster, but also may provide L-tryptophan, an amino acid needed to produce melatonin.

Mistake #6: Using sleeping pills to fall and stay asleep.
Sleeping pills mask sleep problems and do not resolve the underlying cause of insomnia. Many sleep studies have concluded that sleeping pills, whether prescription or over-the-counter, do more harm than good over the long-term. They can be highly addictive, and studies have found them to be potentially dangerous. For short-term use, there may be a need for sleeping pills, but over time, they can actually make insomnia worse, not better. If you’ve been taking them for a long time, ask a doctor to help you design a regimen to wean yourself off them.

Solution: Learn relaxation techniques.
Aside from physical problems, stress may be the number one cause of sleep disorders. Temporary stress can lead to chronic insomnia and circadian rhythm sleep disorders. Many people tell me they can’t switch off their racing minds and therefore can’t sleep. Do some breathing exercises, restorative yoga, or meditation. These will calm the mind and reduce the fears and worries that trigger the stress.

Mistake #7: Using alcohol to fall asleep.
Because of alcohol’s sedating effect, many people with insomnia drink it to promote sleep. Alcohol does have an initial sleep-inducing effect, but as the body breaks it down, it usually impairs sleep during the second half of the night, leading to a reduction in overall sleep time. Habitual alcohol consumption just before bedtime can reduce its sleep-inducing effect, while its disruptive effects continue or even increase.

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