Sleep and sex are the only two things that should take place in bed, says Lina Fine, a sleep medicine specialist and neuro-psychiatrist at Swedish Sleep Center. Her ultimate goal with patients is to wean them off sleep medications—and she has a few quick suggestions for how to start.  

1. Set the mood. 
Our bodies react to brightness, so dim the lights long before you go to bed to allow for a more subdued atmosphere. 

 

 

2. Make a list. 
If once you get in bed your mind is consumed with tasks you need to accomplish, get up and write a list of the tasks on paper and put it away until morning. This will help you compartmentalize and clear your mind. 

 

 3. Take your insomnia elsewhere. 
If you don’t fall asleep within 30 minutes, get up and go sit on your couch and read. This is stimulus control. You never want to associate your bed with a lack of sleep.