New studies find ways to give you a better night's sleep without turning to pills

NEW YORK -- The secret to getting a good night's sleep may be all about changing your attitude and behavior.

Researchers say cognitive behavior therapy, which treats sleep without drugs, helped patients enter sleep 20 minutes faster and improve sleep efficiency by almost 10 percent.

The therapy focuses on changing specific behaviors and processes on sleep.

The researchers found that those who believe they have had a bad night's sleep become more anxious when they go to bed the following night, and begin to develop insomnia.

The therapy is aimed at creating more positive attitudes towards sleep.

It turns out one of the worst things you can do is stay in bed if you can't sleep.

Sleep experts say you should get up and leave the room if you have not fallen asleep within 20 minutes and only go back to bed when you are sleepy.

As for sleeping pills, researchers say they may be an easy solution, but they have side effects and can be addictive.

The research was published in the Annals of Internal Medicine.

For more information about cognitive behavior therapy, visit:

http://jama.jamanetwork.com/article.aspx?articleid=189099

For more information about dealing with insomnia, visit:

http://www.mayoclinic.org/diseases-conditions/insomnia/basics/definition/con-20024293