7 solutions to your sleep problems

Make an effort to maintain a consistent pre-bedtime routine. This can include turning off stimulating activities (including electronic gadgets) at least an hour before sleep; utilizing relaxation rituals, such as breath work and progressive relaxation techniques (see page 4). Keep a regular, reasonable schedule – get to bed as close as possible to the same time every night (ideally by 10:00 p.m.) and wake up at roughly the same reasonable time each morning. Sleep docs actually do call this consistency "good sleep hygiene." Of course, everyone knows that mothers are the best sleep hygienists in the world, but what follows are my best tips that even your mother may not know.

A good pillow
This is an easy change that can make a huge difference. The first thing I tell everyone to do is evaluate the pillow situation. A pillow is supposed to support your head so that your neck, airways, and spine remain in a natural position with good alignment throughout the night. A very convincing 2001 German Sleep Medicine Lab study found that changing to a medium­-firm pillow (the firmest was of no advantage) significantly improved both non-REM and REM sleep for people who have trouble sleeping without other underlying conditions or causes. Bottom line: A pillow should support your head, not bury it.

Pillows also frequently contribute to allergies, which is a big no-no when it comes to getting a good night's sleep. A crucial first step in improving sleep is to scrutinize your pillow for allergens, the source of which can be the filling (down and feather allergies are very common) or it can be dust mites inside the filling. I highly recommend that you examine the range of nonallergenic foam pillows on the market and get one. When you find one that suits you, place it inside a dust-mite blocking pillow protector that goes under the pillow case (www.greenguide.com is a great source for information on pillow allergies). But you also want to toss your pillow in the dryer every few months to kill dust mites. Change your pillow every couple of years as its unwavering service of eight hours each day gives it a relatively short life span.

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Excerpted from The Source, copyright 2008 by Woodson Merrell. Used by permission of Random House Canada.
All Rights Reserved. No part of this excerpt may be reproduced except with permission in writing from the publisher.