How to Get a Better Night's Sleep

Insomnia can be a frustrating problem and counting sheep doesn't always solve the problem. Sometimes simple changes are all that's needed to improve your sleep quality. Here's how to get a better night's sleep.

Instructions

Difficulty: Moderate

1. Avoid watching television of doing computer work before going to sleep. Bright lights and flashing patterns can activate the brain and keep you awake.
2. Limit your caffeine consumption. Caffeine can be a prime culprit when it comes to insomnia. Even caffeine consumed early in the day can affect sleep patterns. Try to eliminate or drastically reduce your caffeine consumption.
3. Drink warm milk or a noncaffeinated, herbal tea with sleep inducing properties. Warm milk has high levels of tryptophan which can help to promote sleep. A good tea to help bring on healthy sleep is chamomile tea.
4. Don't exercise within four hours of bedtime. Exercise tends to be activating and can keep you awake. Make it a practice to exercise earlier in the day as regular exercise can help promote healthy sleep patterns.
5. Maintain an optimal room temperature. If your bedroom is too hot, it can make sleep difficult. Consider adding a fan to your bedroom if temperature is a problem.
6. Take a warm bubble bath before heading to bead. The warm water and soft, fragrant bubbles will help to relax you and prepare you for sleep. Consider sipping warm milk as you relax in the tub.
7. If you want a better night's sleep, avoid sleeping pills. Many sleep medications can be addictive and they often leave you with residual grogginess in the morning which can be dangerous if you have to drive to work. If you need a sleep aid, ask your doctor about taking a small dose of melatonin, a natural supplement for sleep.
8. Play soothing new age music as your lie in bed. This can help to relax your mind and promote the onset of healthy sleep.

Tips & Warnings

• If you can't sleep, don't lie in bed tossing and turning. Get up and do something. Trying to force yourself to sleep is counterproductive.
• Don't take daytime naps which can make it even more difficult to sleep at night.