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| If minor noises bother you, consider using a constant background noise to help you get to sleep. Commercial devices designed to produce soothing "white noise" are also available. If these don't help, consider trying ear plugs (excellent for dealing with snoring bed partners). If all else fails, sound-proofing your bedroom may be in order. |
| Darkness. If you are required to sleep during the day, too much light in your sleeping environment can be a problem. If this is true for you, consider buying thicker curtains, installing window blinds or wearing a sleep mask. |
| Clocks. Many insomniacs have an illuminated digital clock staring at them all night. When they have difficulty falling asleep, they watch it anxiously. If they wake up in the middle of the night, their first glance is toward the clock. No matter what time it is, it's always the wrong time. Other people are bothered by a loudly ticking clock. |
| For most people, the bedroom should be a time-free environment. Once you've decided to go to bed, it's time to rest and sleep, no matter whether it's 1 A.M. or 5 A.M. If you can't sleep, it's time for distraction and relaxation; reading, listening to music or even watching TV. If you are having trouble sleeping, it is best not to focus your attention on the time. This is one of the bad sleeping habits that can aggravate insomnia. Looking at a clock every 5 or 10 minutes while you are lying in bed or glancing at the clock to see what time it is each time you awaken during the night should be avoided. |
| Temperature. Make sure the room isn't too hot or too cold. Despite old beliefs, there is no evidence that an excessively cold room makes you |
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