Dr. Mehmet Oz, frequent guest on The Oprah Winfrey Show, recently spoke with Dr. Rubin Naiman, a clinical psychologist and sleep specialist who says that most sleep problems could – and should – be treated without medications.

On Oprah & Friends Radio, Dr. Naimain offered the following tips for better sleep:

• Give yourself 10 to 15 minutes to relax in bed before you fall asleep.
• If you rely on your alarm clock to wake you up every morning, you're not getting enough sleep, and you should go to bed earlier.
• If you need stimulation during the day for energy – such caffeine high-glycemic foods – then you're probably not getting enough sleep.
• Be sure to sleep in complete darkness. Even a small amount of light disturbs your body's natural cycle.
• Dreams are important for your mental health; give yourself time to dream. Dr. Naiman says, ‘The chronic loss of dreaming may be the most critically overlooked factor in clinical depression.’
• Mentally prepare yourself for sleep; let go of the day's stresses.
• Rest like meditation, yoga, and prayer is just as important as sleep. ‘Rest informs most approaches to healing and I think we underestimate how powerful it is,’ he says.

For more about the value of sleep – and more tips to help you sleep without medication – see The Importance of Healthy Sleep.