Of course there are times when periods of too little sleep are unavoidable. There are steps you can take to get better sleep:

• Avoid drinking caffeinated beverages (coffee, tea, or cola) after noon.
• Don't rely on sleeping pills. Continued use of sleeping pills actually increases sleeplessness in many people.
• Get out of bed and leave the room if you lay awake for more than 15 minutes.
• If you don't get enough sleep, try to take a nap. This can help pay off a sleep debt, without shortening the next night's sleep.
• Avoid alcoholic beverages. While alcohol helps some people relax, sleep after drinking is shallow with many awakenings.
• Don't be anxious about sleep disturbances. Insomnia can become a self-fulfilling prophecy.
• If you have difficulty falling asleep, try to stay awake. It may work if anxiety about being unable to sleep is keeping you awake.
• Relax for an hour or so before getting into bed.
• Keep your bedroom quiet, dark, and cool (60 to 65 degrees F is best).
• Try relaxation techniques such as a warm bath or shower, meditation, or cleansing breath exercises.

Cleansing Breath

1. Inhale deeply through the nose and exhale through rounded lips, as if blowing out a candle. Feel free to make sounds as you exhale, either simply blowing out the air or by a sighing, releasing sound.
2. Allow the head to drop toward the chest as you exhale, thus releasing the back of the neck.
3. Imagine that all tension and stress is being released with each of these exaggerated out-breaths.
4. Repeat four or five times or until some shift in your respiration level becomes apparent.

• Caution: As with diaphragmatic breathing, any time you feel lightheaded or dizzy immediately discontinue and return to normal breathing rate.

Should I Seek Help?
You might want to talk with someone in a position to help if you are having more serious problems or concerns about your sleeping behaviors. These might include:

• Any problems that are affecting your academic or work performance, personal relationships, or ability to function normally.
• If you rely on sleeping pills to fall asleep, or substances to keep awake.
• If depression, anxiety, pain, or medications are interfering with sleep.
• If you snore heavily or have intervals during sleep where you stop breathing (often starting again with a gasp). If your roommate or partner complains about your snoring, it may be worth speaking to someone about it.