The inability to fall asleep or stay asleep can be aggravating. The Mayo Clinic reports that insomnia is one of the most widespread medical complaints. Sleep deprivation can negatively impact the quality your life by causing daytime sleepiness and irritability, while compromising your concentration. A few lifestyle changes can help encourage a restful night's sleep.
Establish a Routine
Establish and follow a nighttime routine that helps you wind down and relax before bed. Reading a book, taking slow deep breaths, soaking in a hot bath or listening to soothing music can help encourage sleep. Keep the lights low as you prepare to doze off. A soothing massage by your partner may also help. Good sleep habits include going to bed and waking at the same time seven days a week.
Bedroom Ambiance
Make your bedroom sleep-friendly. It should be dark and quiet and the temperature should be comfortable. This is usually a couple of degrees cooler than the daytime thermostat temperature. Close your bedroom door and turn on calming background sounds, such as ocean waves, the sounds of a rain forest or simply run a fan.
Ear plugs or a sleep mask can help block outside noises. If you worry about the time, it can make you anxious and less able to drift off to sleep. Turn the front of your alarm clock to the wall to help avoid becoming frustrated if you don't fall asleep immediately.
Don't Force It
Take a break if you are unable to sleep after about 15 minutes. The frustration of trying unsuccessfully to sleep may only serve to make your more wide awake. Get out of bed and do something relaxing like reading a few pages from a book or watching a little television. Return to bed when you start to feel sleepy.
Exercise
Daily physical exercise can help you sleep better at night. Just don't become active too close to bedtime or you may feel too energized to fall asleep. Try to schedule 30 minutes of moderate to vigorous exercise at a minimum of five hours before you plan to go to bed.
Eating Habits
You can help discourage insomnia by staying away from caffeinated beverages and alcohol late in the day. Eating large meals right before bedtime may also disrupt sleep. A light snack is okay, but watch how much liquid you consume, since you don't want to be awakened frequently to go to the bathroom.
Melatonin
Melatonin is a natural hormone that sends a message to your body that nightfall has arrived and it's time to sleep. Melatonin is available as an over-the-counter nutritional supplement. It is most effective in treating sleeplessness that is due to jet lag and shift work.
Side effects of melatonin may include headaches, stomach upset and depression, according to the American Academy of Family Physicians.
Limit Naps
If you are a frequent nap taker, try to get your siesta in prior to 3 p.m. and sleep no more than 30 minutes. Any later in the day or longer in duration may cause nighttime sleep problems.
