Beds are only for sleeping

For many people, a lazy day in bed is the ultimate pleasure. For people with sleep problems, it’s a no-go! Get into the habit of associating your bed with nothing but sleep.

Make your bedroom cozy and banish the craft corner or the computer completely from this room. Even though the TV in the bedroom can have a soporific effect, you’ll quickly get used to this “sleeping aid.” So get everything that doesn’t belong there out of the bedroom!

Your body should automatically know that as soon as you crawl into bed, it’s time to sleep. If you like to read in bed, limit yourself to a maximum of 10–15 minutes and view reading as part of your bedtime ritual. Don’t read anything too heavy in bed. Even a thrilling mystery novel can agitate you more than it relaxes you.

Discussing problems with your partner belongs just as little in the bedroom as preparing for the next workday. It’s just as important to use the bed exclusively for sleeping. If you’ve already dozed off on the sofa, you’ll subconsciously associate falling asleep easily with the sofa instead of the bed.

The only permitted activity in bed should be sex. Afterward, the body releases a natural sleep aid, and nothing stands in the way of falling asleep easily.