Insomnia is one of the most common medical problems, according to the University of Maryland Medical Center. Stress, poor sleep habits and stimulating activities like watching TV can cause occasional sleeplessness. If you have persistent problems drifting off to sleep, ask your doctor if you may have a sleep disorder or other underlying condition. He can help you plan a treatment program, if necessary, and give you advice on your sleep hygiene.
Sleep Habits
Step 1
Limit your caffeine and alcohol consumption and avoid both of these substances completely for four to six hours before bedtime, as recommended by the University of Maryland Medical Center. Caffeine can stay in your body for hours. While alcohol may temporarily aid sleep, it can disrupt your sleep patterns and wake you up later, leaving you more tired the next day.
Step 2
Avoid eating heavy meals close to bedtime. In particular, avoid eating sugary or spicy foods at least four to six hours before sleeping.
Step 3
Establish a regular exercise routine, but do not exercise strenuously within two hours before bedtime. Exercising in the afternoon may be the most helpful, according to the University of Maryland Medical Center.
Step 4
Follow a set sleeping schedule. Waking up and going to sleep at different times each day can be disruptive. Keeping these times the same "helps reinforce your body's sleep-wake cycle," according to MayoClinic.com.
Medications
Step 1
Make an appointment with your physician if your sleeping trouble persists despite changes in your sleep habits. Tell your physician about any physical symptoms you may have experienced, as well as any medications you are currently taking.
Step 2
Ask your doctor about over-the-counter options for insomnia relief. She can tell you if they are safe for you to take on a short-term basis. Sleeping pills can cause dizziness, especially if you take them for longer than a week or two.
Step 3
Talk to your doctor about prescription sleeping pills if over-the-counter products are ineffective. You may take some prescription pills on a long-term basis; however, they also have the potential for side effects or interactions with other medications or medical conditions. If you take them, follow your doctor's dosage instructions carefully.
Tips and Warnings
- Try using a white noise machine to ease you into sleep. Turning on a fan before going to bed may also help. Ask your doctor if any drugs you currently take may interfere with your sleep.
- Many sleeping pills can interact with alcohol, and some may be habit-forming. Share any concerns you have with your physician.
Things You'll Need
- Sleeping pills (optional)
- White noise machine
- Fan
