One out of five American has trouble sleeping, according to the National Sleep Foundation, and 42 million prescriptions for sleep medications are written every year. With simple lifestyle changes, and better sleep hygiene, sleep problems can be mitigated in many people. Diet and exercises can also change and improve the quality of sleep.
Exercise
Moderate exercise in the late afternoon or early evening can be conducive to sleep, according to Eastern Virginia Medical School. Exercises like walking are best, but avoid strenuous exercise, like weight lifting or vigorous aerobic activity, as that will not help sleep problems. For best results, EVMS recommends the exercise be consistent and performed daily. But do not exercise four hours before going to sleep, according to Stanford University.
Light
Clinical psychologist and sleep expert Rubin R. Naiman, in his book, "Healing Night" suggests that too much light is a primary cause of sleep problems. He recommends creating a "twilight" inside the home before bed. This can be accomplished by turning off or dimming the lights for a 1/2 hour or 1 hour before sleep. This means turning off the television as well. Dimming the lights before bed imitates the natural cycle of diminishing light outside and helps reset the body's inner clock, also called the circadian rhythm.
Eat
Eating a small meal before bed can prevent hunger that wakes some people up, so the Mayo Clinic suggests a light meal before bedtime. A glass of milk before bed can induce sleep, as the calcium in milk is calming to nerves, though Mayo Clinic advises that there is no research to show milk helps you fall asleep. They recommend a bowl of cereal with milk or yogurt before bedtime.
Keep Cool
Dr Naiman recommends a cool bedroom at night. Keep the thermostat below 68 degrees for optimum sleep. Being too warm prevents deep sleep and especially the dream cycle, according to Dr. Naiman. Ensure that the bed covers do not overheat the bed, as well as setting the thermostat at a comfortable temperature. Noisy fans or air conditioners are to be avoided, as the sounds they produce can also interrupt sleep.
Warm bath
Stanford University recommends a warm bath before sleep. This will help cool the body and relax tired muscles as well. A hot bath 90 minutes before bed is suggested. The drop in body temperature when the body cools down after the bath is what induces sleep.
