Millions of people have difficulty falling asleep or staying asleep. The following tips have been found to work for many people who have trouble sleeping.
Your Personal Habits
For several hours before bedtime, avoid alcohol; beverages with caffeine; chocolate; heavy, spicy, or sugary foods; and smoking. All can affect your ability to fall asleep or enjoy a deep sleep.
Regular exercise, particularly in the afternoon, can help deepen sleep; however, strenuous exercise before bedtime may prevent you from falling asleep.
Restrict fluids right before bedtime.
Try to establish a schedule where you go to sleep and get up at the same times everyday, including weekends. This will put your body into a good sleep-wake rhythm.
Your Sleeping Environment
- Bedding that is uncomfortable can prevent good sleep. Evaluate whether or not this is a source of your problem and make appropriate changes.
- If you bedroom is too cold or too hot, it can keep you awake. Find a comfortable temperature setting for sleeping and keep the room well ventilated.
- Block out all distracting noise and eliminate as much light as possible
- Use your bed for sleep and sex, not as an office or recreation room. Let your body know that bed is associated with sleeping.
Getting Ready for Sleep
- Warm milk and foods such as bananas are high in the amino acid tryptophan, which may help you sleep.
- Relaxation techniques before bedtime may relieve anxiety and reduce muscle tension. Leave your worries about job or family for another time.
- Pre-sleep rituals such as a warm bath or a few minutes of reading can help you become sleepy.
- Get into your favorite sleeping position. If you don't fall asleep within 15 to 30 minutes, get up and go into another room to read or watch TV until you feel sleepy.
- Several physical reasons are known to upset sleep, such as arthritis, heartburn, menstruation, headache, and hot flashes. Sleeping difficulties also are associated with psychological factors such as depression, stress, and concern or worry about problems. Your physician can help determine the problem and the best treatments.
- Many medications can cause sleeplessness as a side effect. Ask your doctor or pharmacist about this possibility.
- To help overall improvement in sleep patterns, your physician may prescribe sleep medications for short-term relief of sleep problems. Always follow the advice of your physician and other healthcare professionals. The goal is to rediscover how to sleep naturally.
These tips will help most individuals but not everyone. If you still have difficulty sleeping after following these suggestions, please see your physician. The cause of your sleeping difficulty may be serious enough to warrant medical attention.