If you have a hard time falling asleep at night, you are not alone. According to the National Heart, Lung and Blood Institute, an estimated 70 million people in the United States suffer from a sleep disorder. As many as 40 million people have chronic sleep problems. If you are one of the many struggling with sleep deprivation, your health could be at risk. In a 2006 Institute of Medicine report entitled "Sleep Disorders and Sleep Deprivation--An Unmet Public Health Problem," lack of sleep was linked to many serious health problems, including an increased risk of hypertension, diabetes, obesity, depression, heart attack and stroke. Fortunately, there are several things you can do to help you sleep better at night.
Environment
If you are having trouble sleeping, the first thing you should do is evaluate your sleeping environment. According to MayoClinic.com, to get a good night's sleep you need a bed that is large enough to fit you and your bed mate comfortably. You also need a mattress and pillows firm enough to support your back. If your bed is too small, too hard or too soft, it will interfere with your sleep, and you will wake up feeling achy and tired. The room you sleep in also should be quiet, dark, properly ventilated and kept at a comfortable temperature. Use a fan or ear plugs to mask loud noises. If too much light is keeping you awake, wear a sleeping mask or hang blackout curtains.
Bedtime Snacks
Eating really late at night, or eating a large amount of food, is counterproductive to sleeping well, but a small evening snack just before turning in can help you sleep better. According to helpguide.org, "when you pair tryptophan-containing foods with carbohydrates, it helps calm the brain and allows you to sleep better." Consider making a bedtime snack part of your routine. Choose low-fat milk or yogurt, turkey, peanut butter, whole-grain cereals, bananas or chamomile tea. The key is to keep it light. Avoid foods that are fatty, rich, spicy or greasy. As good as they might taste, they will likely keep you up with digestive problems at night.
Relaxation Techniques
According to helpguide.org, "residual stress, worry and anger from your day can make it very difficult to sleep well." If your lifestyle is keeping you awake at night, relaxation techniques can help you fall asleep. Deep breathing, progressive muscle relaxation and visualization of peaceful places are exercises that calm the mind, which is conducive to restfulness. Soft music or white noise are also things that may contribute to a good night's sleep.
Sleep Aids
If changes to your environment, your evening routine or your lifestyle are not helpful and your insomnia persists, there are a variety of sleeping aids available. Over-the-counter sleep aids include Unisom, Nytol, Sominex and melatonin; prescription medications include Ambien and Lunesta. Keep in mind that sleeping aids, like all medications, carry a risk of dependence and possible side effects. For that reason, they should be used as a last resort. Consult your physician before starting any medication. Know the health risks involved. Your doctor can help you choose the right product after reviewing your health history.
