The inability to fall asleep, stay asleep or both, can be extremely frustrating. If you find yourself tossing and turning and frequently gazing at the clock, worrying about how poor you're going to feel the next day, you may have insomnia, according to the Mayo Clinic. A number of self-help measures may help you get the the sleep you crave.
Follow a Routine
Plan a sleep schedule and stick to it. Go to bed at the same time every night, including weekends, the Mayo Clinic recommends. Wake-up at the same time every morning. Resist the urge to sleep-in because this may interfere with your ability to fall asleep that night.
Learn to Relax
Slow, deep-breathing exercises may help lessen anxiety and reduce muscle tension as you prepare for bed. Other common relaxation techniques that may help induce sleep include meditation and yoga, according the Mayo Clinic.
Establish Rituals
Creating a relaxing bedtime ritual may help prepare you for sleep both mentally and physically. Consider any number of low-energy activities that you enjoy. Good examples include reading, listening to soft music or taking a warm bath.
Create a Sleep-Friendly Bedroom
Shut your bedroom door and turn off the television when you go to bed. Consider turning on a fan. The soft background noise it produces may help you drift off to sleep by eliminating other, more disturbing sounds such as outside traffic or conversations in a nearby room. Keep your bedroom dark and at a comfortable temperature.
Ignore the Time
Set your alarm, and then turn your bedroom clock out of view. The less you know what time it is at night, the better you may sleep. If you don't fall asleep right away forgetting about the time can help minimize frustration and worry about long you have been lying awake.
Don't Try to Sleep
If you can't fall asleep within 15 minutes, get out of bed and do something relaxing, such as reading or watching TV. Return to bed when you get sleepy.
Limit Stimulants and Alcohol
Avoid or limit caffeine and alcohol several hours before bedtime. Both can interfere with the quality of your sleep in different ways. Alcohol may help you fall asleep, but it also may cause waking throughout the night, according to National Heart Lung and Blood Institute. The stimulant effects of caffeine may leave you feeling too wired to sleep and cause unnecessary frustration when it's time to go to bed.
Say No to Naps
Try to avoid napping during the day. If you find you simply can't make it through the day without a little shut-eye, keep it brief. The Mayo Clinic recommends limiting naps to 30 minutes or less--and don't go to sleep after 3 p.m.
Intentional Sleep Deprivation
Sleep restriction therapy amounts to reducing the time you spend in bed to intentionally cause partial sleep deprivation. The goal is to make you more tired the next night so you will sleep. As your sleep improves, the time in bed is increased.
Use Sleep Aids
Over-the-counter sleep aids contain antihistamines that may cause drowsiness. But they also may reduce the quality of your sleep. Prescription sleeping pills, such as zolpidem (Ambien) and amelteon (Rozerem), also may help you fall asleep, according the Mayo Clinic.
