Trouble getting to sleep is a common condition that can lead to daytime fatigue, trouble concentrating, poor work and school performance, irritability and depression. According to the Mayo Clinic, most adults require between seven and eight hours of sleep each night, but as many as one-third of adults experience insomnia at least some of the time. Insomnia is more common in women than in men, according to the U.S. Department of Health and Human Services.
Step 1
Go to bed at the same time each night. Stick to your weekday wake time, even on weekends. Keeping to a sleep schedule will help train your body to fall asleep at roughly the same time every night.
Step 2
Avoid staying in bed after you wake in the mornings. Get out of bed if you have trouble falling asleep. Do not try to force sleep, if it does not come easily. Doing so can make it more difficult to fall asleep, according to the Mayo Clinic. Instead, head to another room and watch television or read a book. Return to bed only when you feel drowsy.
Step 3
Get plenty of exercise during the day. The Mayo Clinic recommends engaging in vigorous exercise for at least 20 minutes on most days of the week. Avoid exercising too late in the day, as this may interfere with sleep.
Step 4
Limit the amount of caffeine, nicotine and alcohol you consume. Avoid drinking caffeinated beverages at all after dinner.
Step 5
Ask your doctor if any medications you are currently taking may be contributing to your difficulty in falling asleep. Some medications, such as allergy medications and high blood pressure drugs, may make it difficult to relax and fall asleep at night.
Step 6
Take a warm bath or engage in a relaxing activity soon before bed. Yoga, listening to music, reading and massage are good ways to relax and quiet your mind in preparation for sleep. The American Academy of Family Physicians recommends making one or more of these activities part of your nightly bedtime routine.
Step 7
Avoid napping, especially after 3 p.m., as naps later in the day can make it more difficult to fall asleep at bedtime. If you find you are too tired during the day to go without a nap, try going to bed an hour earlier or waking an hour later instead of sleeping during the day.
Step 8
Eat a snack before bed. Merck recommends eating a warm, light snack to reduce hunger and help you fall asleep. Avoid eating heavy meals before bed, as these may cause heartburn. People with gastroesophageal reflux disease should not lie down immediately after eating.
Step 9
Use a fan or other source of white noise to drown out sounds from the street or the rest of your house. Do not use a television for white noise.
Step 10
Try behavior therapy. Relaxation techniques, such as progressive muscle relaxation, breathing exercises and biofeedback, can help reduce anxiety, muscle tension, heart rate and help you fall asleep more quickly. Sleep restriction helps you fall asleep by reducing the amount of time you spend in bed, which makes you more tired on subsequent nights and more likely to fall asleep. The Mayo Clinic states that behavior therapies are typically recommended before medication for the treatment of insomnia. In most cases, they are equally or more effective.
Step 11
Take medication to treat your insomnia, if other treatment options have failed. Prescription sleep aids, such as Lunesta (eszopiclone), Ambien (zolpidem), and Sonata (zaleplon) are effective at inducing sleep in most people. These medications may be habit forming or cause significant side effects and should only be used under the supervision of a medical professional.
Tips and Warnings
- Over-the-counter (OTC) sleep aids and herbal supplements may help induce sleep for some people. However, OTC sleep medications are not safe for some people and may cause unpleasant side effects. The effectiveness of herbal supplements is not supported by scientific evidence, according to the American Academy of Family Physicians.
