Final answer:
The least effective action to prevent sleep disturbances is performing strenuous exercise close to bedtime. Good sleep hygiene practices like a consistent sleep schedule and a calm bedroom environment can help reduce sleep disturbances. Cognitive-behavioral therapy is an effective insomnia treatment.
Step-by-step explanation:
The action that is least likely to prevent sleep disturbances is performing strenuous exercise within an hour before going to bed. Engaging in physical activities increases your heart rate and body temperature, which can interfere with the body’s ability to fall asleep. In contrast, avoiding reading, writing, and eating in bed, getting out of bed when unable to fall asleep after 20 minutes, and lowering the temperature of the bedroom to keep it dark and quiet are all strategies that can promote better sleep hygiene and likely reduce sleep disturbances.
To improve sleep hygiene and tackle insomnia, some effective practices include maintaining a consistent sleep schedule, avoiding stimulants like caffeine before bedtime, and creating a restful sleep environment. Professional treatments, such as cognitive-behavioral therapy (CBT), can also be quite effective for those suffering from chronic insomnia or other sleep disorders. It's essential to approach insomnia treatment holistically, considering factors such as exercise routine, mental health status, and bedtime practices.