Sleep is a necessary part of life. It is needed for proper functioning of the nervous system and for optimum performance. Although sleep is something that should happen automatically, many people have trouble getting a good night's sleep. Anxiety can cause sleep problems, but other factors can affect sleep as well. There are a few things you can do to help you sleep, but if you find nothing seems to improve your insomnia, it is best you see a doctor.
Stay Awake During the Day
Find ways to avoid napping after the sun comes up. According to the National Institute on Aging, people in their senior years have a tendency to take catnaps during the daytime hours. Find something you like to do instead of sleeping and do it. Work in the garden, play tennis, take walks or play golf to keep you awake. Engage in an enjoyable activity for at least 25 minutes every day. Choose activities that require the use of energy so your body will welcome sleep at night.
Make Your Sleeping Environment Comfortable
Make the room you sleep in as comfortable as possible. Turn off all the lights and eliminate any sounds that may prevent you from sleeping. Adjust the temperature in your room so you are not too hot or too cold. Use a fan or air conditioner in the summer to keep you cool. In the winter, turn the heat up and cover yourself with warm blankets. Make sure the mattress and pillow you sleep on feel comfortable.
Wind Down Before Retiring
Do not do any stimulating types of activities before getting into bed. Wind down instead and do something relaxing. Curl up with a good book and a small cup of warm milk one hour before bedtime, or take your evening bath at this time.
Eat to Sleep
Eat foods such as turkey, pork, pasta, bananas, celery, brown rice or Swiss cheese to help you sleep, and eat these foods in small amounts. Do not eat carbohydrates and protein foods at the same time, as doing so may prevent you from sleeping.
Avoid Caffeine Near Bedtime
Stay away from beverages that contain caffeine once the evening approaches. Caffeine is a stimulant. If you drink caffeinated coffee or tea close to bedtime, you may have trouble falling asleep.
Reduce Stress
Find ways to reduce stress that may be keeping you awake at night. Have massage or reflexology sessions on a regular basis. Practice meditation. Replace thoughts that make you anxious with positive ones.
Take in Some Sun
According to the National Institutes of Health/National Institute of Neurological Disorders and Stroke, experts on sleep recommend you get one hour of sun during the morning hours if you find you cannot easily fall asleep.
References
- National Institute on Aging: A Good Night's Sleep
- National Institute of Neurological Disorders and Stroke: Brain Basics
- University of Missouri Extension: A Reason to Snooze
- Womenshealth.gov: Insomnia
- "Linda Page's Healthy Healing, All New Eleventh Edition," Linda Page, 2001
