Simple Rules for Better Sleep

This sounds way too good to be true: a quick, effective solution to the insomnia that plagues an estimated 15 to 30 percent of older adults — without drugs, without even needing to consult a physician.

The idea is to stick to a schedule that maximizes your “sleep efficiency” — the amount of time in bed you spend sleeping, instead of tossing and hoping that sleep will descend. That involves four rules: Reduce the time spent in bed. Get up at the same time every day. Don’t go to bed until you feel sleepy. Don’t stay in bed if you’re not sleeping.

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