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Step 1
Ask your spouse to seek medical advice. If your spouse has had interfering sleep patterns for a month or longer, they may want to visit their doctor. Help your spouse make the appointment to their physician and go with them for support.
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Step 2
Remind your spouse to keep to a schedule and to reserve time to relax at the end of each day. Draw a warm bath or give your spouse a massage. This pampering will release tension and stress to clear his thoughts and anxiety.
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Step 3
Prepare a light snack, warm milk or herbal tea to soothe the nervous system. Chamomile teas relax and so do herbal teas containing valerian root
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Step 4
Encourage your spouse to avoid or limit caffeine, alcohol or tobacco use. These are all stimulants and can cause interruptions in sleep habits and the body's natural sensors of fatigue. She shouldn't use any of these stimulants after 3 p.m., if at all.
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Step 5
Play soft, calming music or sounds to lull your spouse to sleep. Play CD's that have rhythmic patterns such as waves or nature. Or chose soft light instrumental music. Be sure that your CD player or radio automatically turns off.
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Step 6
Minimize sleeping interruptions and establish a subtle ambiance in your room. Run a low powered fan, keep the room well ventilated, obtain a comfortable mattress and keep work, TV and leisure time out of your bed. The bed should be a relaxing place intended for sleep.
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Step 7
Hide or make the clock subtle and unnoticeable. Obviously you will need it to get yourselves up in the morning, but position it where your spouse can not see the lit numbers. Better still, buy a model that lets you turn off the illumination.
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Step 8
Support your spouse to obtain regular exercise and activity throughout the day. Also discourage naps during the day. If they are tired at the end of the day, they are more likely to have a good night's rest.
