Trouble Sleeping? 10 Tips to Sleep Like Rip Van Winkle


  1. If your worries don’t let you sleep, write them down in a diary. Then close it, and go to bed.
  2. Avoid or limit naps.
  3. Use your bed only for sleep and sex.
  4. Avoid or limit caffeine, nicotine, and alcohol. They can keep you awake at night. Alcohol may help you fall asleep at first, but your sleep will not be restful.
  5. Don’t spend too much time in bed trying to fall asleep. If you can’t fall asleep, get up and do something until you become tired and drowsy.
  6. Stress, anxiety, and body tension may keep you awake at night. To unwind before bedtime, try a warm bath, meditation, or yoga. Try Deep breathing. Take a slow, deep breath. Hold it for 5 counts. Then breathe out slowly through your mouth. Keep doing this until you feel relaxed. Also try progressive muscle relaxation. Tense and then relax the muscles in your body as you breathe deeply. Start with your feet and work up your body to your neck and face.
  7. Make sure the room is not too hot or too cold. If it’s not dark enough, an eye mask can help. If it’s noisy, try using earplugs.
  8. Think of going to bed as relaxing and enjoyable. Sleep will come sooner.
  9. Have a bedtime routine to let your body and mind know when it’s time to sleep.
  10. Exercise regularly. It may help you reduce stress. Avoid strenuous exercise for two to four hours before bedtime.

If you have sleep problems that last longer than a few weeks, you may need a sleep study.

HealthAlliance Hospital has two doctors on staff that see patients at the Mass Lung and Allergy Sleep Center in Leominster to diagnose and treat sleep disorders like sleep apnea, insomnia, snoring, sleep deprivation, and restless legs syndrome which affect millions of Americans.


If you are having trouble sleeping contact one of our board certified sleep medicine physicians:

Dr. Payam Aghassi
Dr. Aghassi’s Web Page
Dr. Inna Ketsler
Dr. Ketsler’s Web Page