In one study comparing those who used sleep restriction therapy and those who used relaxation techniques, the improvement for sleep restriction subjects was approximately twice that of those who used relaxation methods alone. Exercise Exercise may be one of the best ways to achieve healthy sleep. A recent study found that people with minor sleep disturbances improved after four months of brisk walking 30 minutes four times a week. Another recent study also reported that sleep improved in a group of elderly people who exercised regularly. The circadian rhythm is greatly influenced by darkness and light rather than time of day.
Bright light can discourage drowsiness, and darkness can cause sleepiness, day or night.
Light therapy has proven effective for delayed sleep-phase syndrome and for sleep problems due to jet lag. Studies have also shown that shift workers can adjust well by working in bright light at night and sleeping in a completely darkened room and wearing dark glasses during the day. People whose working conditions use ordinary light at night and who sleep in an insufficiently darkened bedroom during the day experience more fatigue. Psychotherapy Many people are reluctant to consult with a psychologist or psychiatrist, yet insomnia is commonly caused by emotional disorders that can be successfully treated. The term sleep hygiene is used to describe a holistic approach to sleeping that encompasses many behaviors.