Good Sleep for Everyone

Over the past few months, I’ve been sharing some sleep tips and trying to incorporate them into my own life. I participated in an Ambassador program on behalf of Influence Central for Pernix Therapeutics. I received a promotional item to thank me for my participation. All thoughts and opinions shared here are my own.

The main thing I’ve learned from studying sleep habits is that getting a good night’s sleep actually takes effort! I always thought I would just nod off after a long day, but it turns out our choices play a huge role in our sleep quality.


It helped me stick to my shut eye strategy when I shared my goals and plans with my husband because it made me more accountable and let him give me a little nudge if I wasn’t following my plan. Here’s what I’ve experienced:

Sign off social media! This was the hardest thing for me to do, but I think it’s had the biggest impact on my sleep. I used to lie in bed with my iPad and scroll through email, Facebook, and Pinterest before rolling over the falling asleep. Breaking the habit was hard (I switched my iPad for a book), but it was definitely worth it. Even though I’m not necessarily getting more sleep, I feel so much more rested in the morning and know that I’m falling asleep faster and sleeping sounder.

Wind down. After running around all day, it helps me sleep better when I spend time winding down before bed. It’s like the adult version of a consistent bedtime routine for kids—I tidy up the house, dim the lights and read a book or magazine, sip a cup of calming tea, and then get ready for bed. When I give myself time to unwind and distress before going to sleep, I found that my mind isn’t racing as I try to fall asleep. I feel more rested and more productive!

Create a sleep environment. I never put much thought into my bed, but my husband and I recently invested in quality pillows and it made a huge difference! He got a hard pillow for good neck support, and I got a softer pillow. We are so much more comfortable and it shows in our sleep quality. I’ve also seen good results from making our bedroom as dark as possible and having white noise going in the background.

Most people know the importance of having an action plan to get good sleep, but only half of those people actually follow one. But if you have insomnia, not even the best shut eye strategies can be enough to keep you rested. The good news is that other treatment options are available, like Silenor, a prescription sleep aid for people with insomnia who struggle staying asleep.


Silenor is different because it works with the body’s wake-promoting mechanism and natural cycle to help patients stay asleep all night. It can also be used regularly without a risk of dependence. Try some of the sleep strategies I’ve shared recently, but if that doesn’t work, meet with your doctor about your lifestyle and sleep habits to see what treatment is best for you. To learn more about how to get the most out of your sleep, visit

What are your best sleep secrets?

Full SILENOR® ISI: SILENOR® is a prescription sleep medicine that is used to treat people with insomnia who have trouble staying asleep. Call your doctor if your insomnia worsens or is not better within 7 to 10 days. This may mean that there is another condition causing your sleep problem. Be sure that you are able to devote 7 to 8 hours to sleep before being active again. SILENOR® should be taken within 30 minutes of bedtime. Do not take with alcohol or with other medicines that can make you sleepy. If you are on a monoamine oxidase inhibitor (MAOI) or have taken a MAOI within the past two weeks, you should not take SILENOR®. You should not take SILENOR®if you have an eye problem called narrow angle glaucoma that is not being treated, if you have severe urinary retention, or if you are allergic to any of the ingredients in SILENOR®. You should not drive or operate machinery at night after taking SILENOR®. Until you know how you will react to SILENOR®, you should be careful in performing such activities during the day following taking SILENOR®. Before you take SILENOR®, tell your doctor if you have a history of depression, mental illness or suicidal thoughts. You should call your doctor right away if after taking SILENOR® you walk, drive, eat or engage in other activities while asleep. Drowsiness is the most common adverse event observed in clinical trials. For more information, please see the complete Prescribing Information, including the Medication Guide, at You are encouraged to report negative side effects of prescription drugs to the FDA. Visit or call 1-800-FDA-1088.

Image 1 courtesy of debspoon at



  1. Beeb says:

    I got one – count it, ONE – hour of sleep last night and two the night before that. So it’s like you’re writing this for me, LOL! Thanks for the info, I agree, winding down before bed is sooooo important.

  2. I need to stay off my iPhone when I go to bed. It’s an unhealthy addiction to lay in bed with it. Hours will go by and I should be sleeping!

  3. These are all great tips. I know if I go straight from the computer to the bed, I have a terrible time sleeping.

  4. I’ve 7 months pregnant at the moment and sleep and I aren’t exactly on speaking terms. Im so exhausted, I need all of the help I can get!

  5. These are great tips. I struggle with sleeping and have for several months. I can’t shut my mind off.

Speak Your Mind