If you're not getting enough restful sleep, it can negatively affect all aspects of your life, from your mood to work performance to your relationships and health. You're not alone; the Mayo Clinic reports over one-third of adults in the United States have at least occasional problems sleeping, and up to 15 percent suffer from chronic insomnia. Fortunately, there are plenty of tips to help you sleep and get the seven to eight hours most adults need, according to the U.S. Department of Health and Human Services.
Routine
You can train your body to fall asleep, as FamilyDoctor.org points out. Go to bed and wake up at the same time every day. Also, develop a few habits right before bedtime.
Taking a warm bath, enjoying a cup of tea, reading, listening to calming music or other relaxing activities (particularly those that can be done in low lighting) each night will ease you into a restful state and your body will come to associate them with bedtime, suggests the Mayo Clinic.
Atmosphere
Your bedroom should be a place conducive to sleep. It should be dark, cool and quiet, according to the Mayo Clinic, which also suggests remedying light or noise with items like blackout curtains, blindfolds, ear plugs or white noise generators.
Have a comfortable mattress and hide the clock from view if it causes you anxiety about falling asleep. Take steps to help yourself associate bed with only sleep (and sex). Do not do other things in bed like eat or watch television. If you can't fall asleep in about 15 or 20 minutes, get out of bed and relax elsewhere until you're sleepy.
Lifestyle
Certain changes to your lifestyle can help you sleep. Tips from the National Heart, Lung and Blood Institute include avoiding tobacco, caffeinated products and other stimulants for a few hours before bedtime. Check the labels of medications you take for side effects related to sleep disturbances, and do not use alcohol to lull yourself to sleep.
While alcohol may help you fall asleep, it prevents a deep, restful sleep. The Mayo Clinic adds that you should skip naps, especially after 3 p.m., as it can detract from nighttime sleep. About half an hour of intense aerobic exercise done five or six hours before bedtime can help you sleep. Avoid eating for at least two hours before bedtime, and skip any foods that cause you digestive distress at night.
Cognitive Behavior Therapy
If your efforts at home don't yield results, a mental health professional can guide you in various cognitive behavioral therapies to help you sleep. Some common methods, as described by the Mayo Clinic, include controlled sleep deprivation, relaxation techniques, therapies to help you associate your bed with sleep and modes of coping with stress or anxiety.
Supplements/Medication
While some people are quick to turn to over-the-counter supplements to help them sleep, the National Heart, Lung and Blood Institute cautions that these are not approved by the FDA, so their safety and efficacy vary widely. It also advises that many over-the-counter sleep aids are little or nothing more than antihistamines, which can cause drowsiness.
The Mayo Clinic labels prescription sleep aids a "last resort." While they can help you sleep, most carry significant risks of dependency and side effects. If nothing else works, talk to your doctor about which over-the-counter products or prescription medications might work for you.
