Having trouble getting a good night's sleep? If you are, you're not alone. Insomnia is one of the most common health problems American adults experience. Here are ten tips from experts, including those at the American Sleep Association, that can help:
- Have a regular sleep schedule. Try to go to bed and get up about the same time, give or take 30 minutes or so, and keep this schedule even on the weekends. This trains your body to get sleepy and wakeful at regular periods.
- Avoid daytime naps. This encourages your body to get the sleep you need at night instead of the day.
- Unplug at least 30 minutes before bedtime. Turning off the TV, putting away the phone, powering down the computer and other electronics decreases the stimulation that makes sleep elusive.
- Exercise, but not close to bedtime. Exercising 20-30 minutes most days of the week promotes good sleep, but has the opposite effect if done too close to bedtime, so wrap up your daily exercise about three hours before bedtime.
- Limit alcohol and caffeine. As both can interfere with sleep, don't drink either within three hours of bedtime.
- Listen to soothing sounds. It can be anything from mellow music to the whir of your ceiling fan, whatever sounds that help you unwind.
- Keep it dark. Darkness signals to the body that it's time to go to sleep so turn off all lights and close the drapes.
- Keep it cool. Coolness induces sleepiness so consider lowering your thermostat a few degrees.
- Get out of bed. If you haven't fallen asleep within 30 minutes or so, get out of bed and do something relaxing like meditatively coloring or doing gentle yoga until you feel sleepy.
- Don't clock watch. Looking at it when you're trying to fall asleep usually results in getting more tense that you're still awake. Set the alarm, then ignore the clock until the alarm goes off.
If you're still experiencing frequent insomnia after integrating these 10 tips into your regular routine, discuss this with your health care provider for more guidance.
