I Can't Get to Sleep

Most healthy adults require seven to nine hours of sleep each night, according to the National Sleep Foundation.

According to the National Sleep Foundation, "most healthy adults need seven to nine hours of sleep a night." Falling asleep and staying asleep are important factors in maintaining good overall health. A lack of sleep can lead to weight gain, irritability, cardiovascular problems and feelings of exhaustion. Sleep deprivation can be dangerous, especially if it leads to sleepwalking or falling asleep while driving or operating heavy machinery.

Things You'll Need

• Room darkening blinds
• Earplugs
• Eye mask

Instructions

1. 

   Try to rise at the same time each day.

   Maintain a consistent sleep schedule. Go to bed at the same time every night, even on weekends. Awake every morning at the same time. Nap sparingly and for a maximum of 30 minutes.

2. 

   Relaxation that yoga produces may help you fall asleep.

   Create a bedtime ritual. A warm bath, reading, yoga and deep breathing exercises are relaxing activities that can pave the way for falling asleep.

3. 

   Avoid heavy meals within a designated period of time before going to bed.

   Avoid heavy meals, alcohol and caffeine before bedtime. Limit intake of beverages after a designated time to curb bathroom trips during the night.

4. 

   Medication may contain stimulants that interfere with sleep.

   Read the label on all prescribed drugs. Some medications contain stimulants, which can make sleeping difficult. Talk to your doctor about the possibility of taking these prescription drugs in the morning as opposed to bedtime.

5. Read the label of your over-the-counter medications. Some over-the-counter drugs also contain stimulants that can interfere with sleep.

6. 

   Furnish and maintain your bedroom to make it conducive to sleep.

   Redesign your bedroom. Hang room darkening blinds to block out light from traffic, neighbors and outside lighting. Remove distractions such as televisions, computers and office and school work. Designate the bedroom for sleeping.

7. 

   Ear plugs may soften or eliminate sleep-disrupting noise.

   Wear ear plugs to block out unwanted noise. Wear an eye mask to block out light.

Tips & Warnings

• See a doctor if sleeplessness does not improve or worsens.

References

• National Sleep Foundation: ABC's of ZZZZ's - When You Can't Sleep
• Harvard Medical School: Consequences of Insufficient Sleep
• Mayo Clinic: Imsomnia-Lifestyle and Home Remedies
• WebMD: How to Sleep Better