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Tips for a Better Night's Rest

This Sunday, November 2 marks the end of Daylight Saving Time, when we "fall back" one hour and resume standard time.

For many of us, the return to standard time is no more than a minor adjustment of our daily schedules. But if you are sleep-challenged, resetting clocks may be yet another impediment standing between you and a good night's rest.

According to the National Sleep Foundation, most adults need 7 to 9 hours of nightly sleep to feel fully rested, and kids need even more. During seasonal time changes and throughout the year, the following helpful tips from sleep specialist Shelby Freedman Harris, PsyD, Clinical Psychologist at the Sleep-Wake Disorders Center at Montefiore Medical Center, can help you to get a better night's sleep:

Consistency is key. Establish a regular bedtime and wake time, 7 days a week.
Exercise regularly - ideally in the early evening. Refrain from exercise within 2-3 hours of bedtime as it can be stimulating.
Avoid alcohol, nicotine, and excessive liquid intake within 3 hours of bedtime as they can disrupt sleep.
Schedule quiet time before bed to "wind down."
Make sure your bedroom is a place you want to be. The room should be free from light, noise, and clutter. The room temperature and your mattress/pillows should all be comfortable. Make the environment as inviting as possible.
Cut down on caffeine (soda, coffee, chocolate, tea) after noon as it can interfere with sleep.
Do not try to fall asleep. The more you try, the more it won't happen. Instead, when you're having trouble falling asleep, get up, leave your bedroom and do something relaxing in another room (like reading a book). Go back to bed only when you're sleepy again.
If you continue to experience difficulties with your sleep, consult with your doctor or see a sleep specialist. The above mentioned tips help many people, but sometimes more specialized treatment is necessary, and there are many effective treatment options available.

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Katherine Muller, PsyD

Director, Psychology Training, Director, Cognitive Behavior Therapy Program
Department of Psychiatry and Behavioral Sciences

The patients, my colleagues, the psychiatry residents and psychology interns are amazing individuals. I learn so much from every interaction with them. [more]