How to Get to Sleep Better
Insomnia can be a terrible burden, sapping you of energy and disrupting your efforts to enjoy a peaceful night's sleep. In severe cases, medical help might be necessary, but most of us can get better sleep at night by adopting a few simple habits. Once they become a part of your life, you'll find yourself dropping off to sleep much more quickly and staying asleep throughout the night.
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Instructions
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Exercise every day for 20 to 30 minutes. A good solid workout--or even just a brisk walk--helps to establish a regular sleep cycle. Always exercise at least five hours before you go to bed. Otherwise, your energy will be amped up, which has the wrong effect.
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Set a regular bedtime and stick to it. As your body gets into the habit of bedding down at a particular time, you'll find yourself sleeping more deeply.
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Avoid eating large meals or taking any caffeinated beverages before bedtime. Caffeine is a stimulant, which will keep you awake, and digesting food makes it hard to get to sleep as well. A light snack or a glass of milk is much more helpful than a full-bore meal.
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Practice a regimen just before you go to bed. It can be whatever works for you, but whatever it is, it needs to be relaxing. Read a book in bed for 10 minutes or practice a few light stretching exercises. Watch something fluffy and mindless on TV: A cartoon or a silly sitcom that doesn't require you to think too much. By calming your mind and body, the activity makes it easier to get to sleep.
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Learn to associate your bedroom only with sleeping (or sex). Avoid doing work, watching TV or reading in bed. If your body associates your bed only with sleeping, it will soon learn to "shut down" once you climb under the covers.
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Tips & Warnings
If your sleeplessness continues, you might want to speak to a doctor about it. Prescription medication is generally considered a last resort, but in some cases, it can be helpful in establishing a regular sleep pattern. Over-the-counter medication works too, but be sure to consult a physician before taking it.
Avoid using alcohol to help you sleep. Although it does make you drowsy, it leads to a lighter and less refreshing sleep. It's also a diuretic, which means you'll likely need to get up and urinate in the middle of the night.
