People tend to sleep better if there is a regular routine. The internal, biological clock can tick along regularly and then natural rhythms can help you get the sleep you need.
49) What is your usual bedtime on weekdays?
50) At what time do you usually wake up in the morning (or afternoon/evening) for the last time?
51) What time do you usually get out of bed in the morning (or afternoon/evening)?
52) What is your usual bedtime on weekends?
53) How is your waking and getting up different on weekends than during the week?
These questions are designed to show how long you spend in bed and when you wake normally. If you have trouble deciding what time to put in, then you can assume that your schedule is erratic, rather than regular. It may be worth your while to find a way to make it more regular.
Often people will lie in bed after they wake and try to get the sleep they feel they've missed. That is actually not a good strategy. It is better to allow yourself only the number of hours in bed that you actually need to sleep. You can even start by allowing yourself to be in bed for fewer than what you think is the best amount. This starts up a habit of your body knowing it has to sleep while in bed, because there won't be another chance until the next night. Read more about this in Stimulous Control.
60) Describe your bedtime routine.
54) Do you read in bed?
Does this help you get to sleep? Does it jazz up your mind or relax it? Take a look at this habit to see if it really helps you.
63) Do you have time to unwind before bed?
Putting in time to relax and unwind from the day is an important part of the daily routine. This isn't a frivolous thing, it can make the difference between good sleep and a night of tossing and turning.
64) Do you go to bed when you are drowsy?
If you are going to bed before you are drowsy, that will add to the difficulty of falling asleep. Sometimes, people will go to bed too soon because of their partner, or because they believe that a certain time is the correct time to go to bed. It is best to determine the actual sleep needs you have and adjust the time you go to bed accordingly (see Stimulous Control).
65) Do you take a hot shower or bath before bed?
Surprisingly, this can add to some people's difficulty in getting to sleep. Part of getting sleepy involves a slow cooling down of your body system. The low temperature of the day for your body, is usually in the middle of the night. So, taking a hot shower can raise the temperature of your body and confound your natural cooling rhythms.
55) How many times per week do you exercise?
No, #5 isn't the best! Does that surprise you? Numbers 3 and 4 are the best, depending on your body and physical condition.It is possible to exercise too much, the system gets too excited and then it's hard to sleep. Also, not enough exercise means there is no real reason for your body to sleep very long - there isn't anything to recharge!
56) What kind of exercise to you get?
Getting more than one type of exercise is the best. That way different parts of your body get stretched and used, which rounds out your whole general health situation.
57) Do you sometimes exercise prior to going to bed?
If you exercise close to bedtime, your body hasn't had a chance to unwind. You will also raise your body temperature at a time that natural sleepiness is helped by a cooling body temperature.
92) Is your bedroom secure?
When people are asleep they are at their most vulnerable. This means that if you have worries about how safe you are in your room, then sleep will be more difficult.
104) On a typical night how long do you think it takes you to fall asleep?
Normally, it should take 10 to 20 minutes to fall asleep. If it takes less than 10 minutes then your system is over-tired. More than 20 and you probably have what is known to sleep professionals as a sleep latency period problem.
163) Do you set time aside to deal with stress, e.g. list next day's tasks?
Often, sleep is delayed while the mind is busy sorting through the events of the day, and planning for tomorrow. It is a relief to that jumping mind, to make a list, on paper, of the things that need to be done. It is also a relief to take some time to review the day - whether on paper or with a friend or partner, or just sitting and reflecting quietly by yourself.
164) Do you engage in stimulating activity before sleep, e.g. watching tv, sexual intercourse (for some), arguments?
Again, the more excitement you provide your system, the harder it will be to sleep. TV appears to be a temporary help in sleeping, but it doesn't allow you to really release the thoughts and feelings of the day by having a quiet time to reflect. Sex helps some people relax and then get to sleep, but it doesn't othes. See, Sex & Hormones for more info.
Arguing and interpersonal conflicts make sleep difficult. Sometimes, couples will get into the habit of using bedtime to start discussions of difficult topics. If that's the case for you, look into finding other times for these discussions.
165) Do you often work in the evening right up to the time you go to bed?
Working up to bedtime can jazz up your mind, and make it difficult for it to calm down. It is generally recommended to allow at least an hour between work and bedtime. If that doesn't seem possible, then it's time to admit that you are actually choosing to make it harder for yourself to sleep.
167) Do you travel? How much? How do you manage difficulties with crossing time-zones?
Travelling in general puts a stress on your system, not only because of the time change, if you cross time zones, but also because of the disruption of normal routine. Pay attention to your routines, and see if there are ways to bring them along with you. Also, make the places you have to stay be as agreeable to you as possible, bringing a few things to make it seem more like home.
198) When you have trouble getting to sleep do you stay in bed and try harder to sleep?
61) What do you do when you can't fall asleep or stay asleep?
58) How much caffeine do you drink (coffee, tea, soda)? How much after dinner?
If you have insomnia, please adjust your caffeine intake. This is very important, and one that is hard to admit.
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