If the lights in the house or apartment cannot be dimmed, one alternative is to turn off all overhead lighting and leave a few smaller lamps on to create a dimmed effect.
In a home or apartment without a thermostat, try providing a fan to keep the person cool or extra blankets to keep them warm.
Try reading for 30 minutes before bed, for instance. Be sure they do not reach for their tablet or phone. Once in bed, the bright lights from their tablet or phone will stimulate their brain and make it difficult to fall asleep after they are turned off.
You may also suggest mental exercise which will distract the mind, for instance, thinking of fruits and vegetables that begin with the same letter. [3] X Research source
Suggest gradually reducing the amount of caffeine the person consumes in a day. For instance if they drink three cups of coffee, reduce that to two and a half for a week, and then to two cups the following week.
A primary care physician may refer someone to a sleep specialist based upon symptoms, so their doctor can be their first stop.
The polysomnogram will measure heart rate, brainwaves, eye movement, muscle tension, air flow, and more. [11] X Research source
