Most people have a sleepless night once in a while, but for some people, sleeplessness is an ongoing issue, whether the problem is falling asleep or staying asleep. Although feeling tired or groggy is miserable enough on its own, poor sleep can lead to health consequences -- according to MedlinePlus, there's "evidence that a lack of sleep can lower your immune system's ability to fight infections." You are also more likely to have a car accident while groggy. Good sleep habits, also known as good "sleep hygiene," can help most cases of insomnia.
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Difficulty:
Easy
Instructions
1
Avoid stimulants, such as caffeine, as well as nicotine and excessive sugar. Check with your doctor or pharmacist about any prescription drugs you are taking, and ask if these might interfere with sleep.
2
Don't use alcohol as a sleep aid. It doesn't work. Many people think that alcohol will relax them enough to sleep, but alcohol provides only broken or interrupted sleep at best, which compounds the problem.
3
Exercise regularly to promote better sleep, but don't do it too close to bedtime, which can have the opposite effect.
4
Stop eating two or three hours before bedtime. If you must have a snack, warm milk or foods high in trytophan, such as turkey or cashews, are a good choice.
5
Avoid napping during the day if you aren't sleeping at night. Napping will help to train your body to sleep in the daytime or in short spurts rather than in seven- or eight-hour shifts.
6
Spend the last 30 minutes of your day reading -- but not in bed -- or practicing deep breathing, meditation or relaxation. Taking a warm bath or listening to soothing music can also be relaxing.
7
Keep regular bedtime and waking hours. This helps to train your body to sleep regularly. It is very hard to improve sleep when your hours are erratic. Choose a regular bedtime that allows you enough time for a full night's sleep.
8
Keep your bed for sleeping only. Avoid reading or watching TV in bed.
Tips & Warnings
If you follow all these measures and still have significant trouble sleeping, consult your doctor.
Recognize that everyone's sleep needs are difficult. Some people mistakenly believe they have insomnia, when they simply need less sleep than other people.
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