Most people experience sleepless nights now and then. But according to the National Institute of Neurological Disorders and Stroke, approximately 60 million Americans suffer frequent insomnia each year. If you have trouble falling asleep or staying asleep, there are steps you can take to help you get a better night's sleep. See your doctor to rule out any underlying health condition that could be causing your sleep problems.
Diet and Exercise
Living a healthy lifestyle is essential for maintaining a healthy sleep cycle. Eating a well-balanced diet and exercising for at least 30 minutes several days during the week help to promote restful sleep. The National Sleep Foundation recommends exercising in the late afternoon so that exercise ends several hours before going to bed. Having a light snack before going to bed may help you to fall asleep faster. Carbohydrates and low-fat or nonfat dairy products are good choices. Dairy foods contain tryptophan, an amino acid that has a calming effect on the brain, but it is absorbed best if eaten with carbohydrates. The body needs tryptophan to produce serotonin and melatonin, hormones that affect sleep and mood.
Set a Routine
Getting into the habit of a relaxing bedtime routine can help set the stage for restful sleep. Set a regular time to go to bed, and get up at the same time each day. Sleep for the same number of hours, and avoid the temptation to sleep in on the weekend or on your days off from work, as this can throw off your sleep routine. Regular bedtime rituals signal your body that it is time to wind down for sleep. Find things that you like to do before bed, like soaking in a soothing bubble bath and then reading a book or listening to some soft music.
Create an Environment
Set the lights low in your bedroom when you are getting ready for bed. Either replace lamp lights with 45-watt or lower bulbs or install dimmer switches. Cover the windows with heavy draperies or blackout shades, especially if you work the night shift and need to sleep during the day. Wear earplugs or use a white noise machine to drown out distracting noise. Keep your bedroom at a comfortable temperature for sleep. Some people like a bed room to be cool, while others prefer it to be warmer.
Use Bed for Sleeping
Working on paperwork or on your laptop in bed can make it difficult for you to sleep when bedtime comes. Avoid associating your bed with daytime activities that can keep you distracted or cause stress and make it difficult for you to sleep. Likewise, it is counterproductive to lie in bed for hours if you can't sleep. The National Sleep Foundation notes that tossing and turning in bed can actually make you more anxious, and that can make it harder for you to go to sleep. Lie in bed for no more than 30 minutes. If you can't sleep, get up and read for a while or watch television until you begin to feel sleepy.
Limit Stimulants
Limit or avoid caffeine, alcohol and nicotine. Cut out caffeine several hours before you go to bed. Caffeine is a stimulant that can remain in your system for up to six hours or longer. Coffee, tea and many carbonated sodas contain caffeine. Certain prescription and over-the-counter medications, particularly diuretics, decongestants, stimulants, pain relievers and weight-loss products also contain caffeine. Experts on sleep disorders at the University of California San Francisco Medical Center warn that using sleeping pills over the long term also is ineffective for helping people to sleep. Nicotine is another stimulant that produces effects similar to caffeine. Smokers are usually light sleepers who wake up early in the morning when their bodies go through nicotine withdrawal. On the other hand, alcohol, which is a depressant, may help you to fall asleep easier, but alcohol withdrawal symptoms, including sweats, nightmares and headaches, can wake you.
