If you are suffering from insomnia, a chronic inability to fall sleep or remain asleep, you are not alone. The National Institutes of Health estimates that 60 million Americans struggle with insomnia each year. Fortunately, scientists have studied sleep extensively, providing additional ways that you can fall asleep at night.
Bedroom Sleeping Environment
Arrange your bedroom for the best possible sleep conditions. Research indicates that human beings sleep well in a room where there is no light, the room is quiet and the room temperature is cool, preferably 65 to 68 degrees Fahrenheit, according to Dr. Phyllis Zee, director of the Sleep Disorders Center at Northwestern University.
Start "sleep-proofing" your bedroom. Install darker curtains if light gets in through your current curtains or blinds. Turn off the television before you get into bed; otherwise, your subconscious mind will be listening to the latest national news even if you are asleep.
Wear earplugs if your household cannot be silenced at bedtime. Put on a sleep mask if light is still getting into your bedroom through the curtains or blinds. Chill your room with a fan or air conditioning before bedtime if the room is too warm.
Natural Sleep Aids
Review what you are eating and drinking in the hours before bedtime. Drop the coffee and caffeinated sodas and try a natural sleep aid--milk.
Milk contains tryptophan, an amino acid that the body uses to make serotonin, a brain chemical. Serotonin is thought to produce healthy sleep and a stable mood. Dr. Yvonne Beata-Silber and a colleague of the Cognitive Sciences Group at the Nestle Research Centre in Lausanne, Switzerland, did a 2010 survey of past studies on tryptophan and sleep. They concluded that taking extra tryptophan did help people's moods and sleep problems.
You can take tryptophan in tablet form if you don't like milk or are lactose-intolerant. Chris Woolston, a science writer for CVS Pharmacies, warns that you should notify your doctor if you are considering taking tryptophan tablets, because the supplement can have dangerous interactions with other medications that affect serotonin levels.
Mental Strategies
Preparing your mind for sleep is the most important way that you can help yourself rest more at night. Try to go to bed at the same time each night, thereby training your body to expect sleep. Don't do stressful work tasks in bed. Reserve your bed for sleep and sex.
Try to think peaceful thoughts as you lie in bed. Write down any anxious thoughts on a pad of paper next to your bed, and resolve to deal with them in the morning. Listen to a sleep, prayer or meditation CD.
If your insomnia lasts longer than a few weeks, consult a physician to see if an underlying medical condition, such as sleep apnea, is causing your insomnia. You may also wish to consult a therapist. Some insomnia is triggered by unresolved emotional issues that counseling can alleviate.
References
- National Institutes of Health: Brain Basics: Understanding Sleep
- MSNBC.com: Is Your Bedroom Preventing a Good Night's Rest?
- "Effects of Tryptophan Loading on Human Cognition, Mood, and Sleep"; Neuroscience and Biobehaviorial Review; Y. Beata-Silber et al., March 2010
- National Institutes of Health: Your Guide to Healthy Sleep
- CVS Pharmacy: Alternative Health: 5-HTP
