If you struggle with insomnia, there are several things you can do to ensure you get a good night’s sleep every time. Here are some tips to make sure you fall asleep easily:
1) Avoid naps after lunch or dinner. Napping right before going to bed disrupts your body clock and keeps you wide awake until bedtime.
2) Keep your room cool. Too warm temperatures can trigger feelings of discomfort and unease. Try using fans instead of air conditioning units.
3) Get plenty of sunlight exposure. Sunlight triggers melatonin release, which signals your body to prepare itself for sleep. If possible, try getting outside during daylight hours.
4) Exercise regularly. Physical activity stimulates endorphin production, creating positive emotions like joy and contentment. Endorphins also block pain receptors, moving it feel more pleasant.
5) Don’t eat late into the evening. Eating large meals close to bedtime causes digestion problems and prevents proper absorption of food.
It’s best to avoid eating anything past 8 pm since this is when most adults begin digesting their last meal.
6) Use relaxation techniques. Meditation, deep breathing exercises, progressive muscle relaxation, yoga, tai chi, massage therapy, aromatherapy, music therapy, and other mind-body therapies all provide benefits for improving sleep.
7) Limit caffeine intake. Caffeine affects serotonin and adenosine levels, two chemicals involved in promoting sleep. In addition, drinking too much coffee leads to dehydration, making falling asleep difficult.
8) Reduce alcohol consumption. Alcohol interferes with neurotransmitters associated with arousal and promotes REM cycles. Drinking even small amounts of alcohol can keep you awake at night.
9) Practice mindfulness meditation. Mindfulness practices teach you to focus only on present experiences without judgment. They encourage awareness of thoughts, sensations, and physical reactions, so they don’t control your behavior.
10) Create a relaxing environment. Turn off lights, remove clutter, use soft lighting, wear comfortable clothing, and create a calm atmosphere around your bedroom.
11) Consider medication if necessary. Some medications can cause drowsiness. Others can help treat allergies but should not be taken within 2 hours of bedtime. Talk to your doctor about any concerns you might have regarding sleeping pills.
12) Make it easy to wake up early. Set alarms for 5 minutes earlier than usual each morning. You’ll find yourself waking up feeling refreshed rather than groggy from lack of sleep.
13) Take advantage of natural remedies.
Herbal teas such as chamomile, valerian root, lemon balm, passionflower, hops, kava kava, and Yohimbe may promote better sleep by helping relax muscles and reduce anxiety.
14) Be careful what you watch while lying down. Watching television, playing video games, surfing the Internet, reading books, or listening to loud noises can interfere with sleep patterns.
15) Have Sex! Sex releases hormones that make us sleepy. The combination of oxytocin, dopamine, adrenaline, and prolactin helps induce sleep.
16) Avoid naps after lunch. Napping between 12:00 noon and 3:00 pm disrupts nighttime sleep because it keeps you alert throughout the afternoon.
17) Keep track of your sleep habits. If you notice changes in your sleep pattern, talk to your physician. They may recommend taking steps to correct them.
18) Get enough exercise. Regular aerobic exercise improves circulation, reduces stress, increases oxygen flow through blood vessels, and boosts metabolism. These effects are especially beneficial during periods of low energy.
19) Try melatonin supplements. Melatonin is an essential hormone produced naturally by our bodies. It regulates circadian rhythms, controls sleep cycles, and aids memory retention.
20) Don’t eat late into the evening. Eating large meals close to bedtime causes digestion problems and disturbs sleep—small snacks before bedtime work best.
21) Eat breakfast every day. Breakfast provides fuel for brain activity and stimulates appetite. A healthy meal is eaten just before going to bed to ensure good sleep.
22) Drink plenty of water. Water flushes toxins out of the body and prevents dehydration. Dehydration makes it harder to fall asleep.
23) Use aromatherapy oils. Lavender oil has soothing properties and calms nerves. Peppermint oil eases tension headaches.
24) Relaxation techniques. Meditation, yoga, tai chi, deep breathing exercises, progressive muscle relaxation, guided imagery, hypnosis, biofeedback, massage therapy, music therapy, and other mind-body therapies benefit when used regularly.
25) Exercise daily. Daily physical activity promotes weight loss, strengthens bones, relieves depression, lowers cholesterol, decreases the risk of heart disease, and enhances mood.
26) Reduce caffeine intake. Caffeine affects neurotransmitters involved in regulating emotions and arousal. Too much caffeine interferes with sleep.
27) Limit alcohol consumption. Alcoholic beverages contain high amounts of sugar, which leads to increased insulin production. Insulin spikes blood glucose levels, making it difficult to go to sleep.
28) Consider using herbal products. Some herbs like catnip, lavender, rosemary, and skullcap have mild sedating qualities. Others include ginkgo Biloba, hawthorn berry, and St John’s wort.
29) Talk about dreams. Dreaming is normal; however, if you wake up feeling anxious or confused upon waking, this could be a sign of trouble sleeping. Discuss these feelings with your doctor.
30) Take time off from technology. Technology use at night tends to keep people awake. Turn off electronics 30 minutes before bedtime so they don’t disturb your sleep cycle.
31) Create a relaxing environment. Dim lighting, soft sounds, soothing scents, and comfortable surroundings promote better sleep.
32) Avoid naps after lunch. Napping disrupts nighttime sleep patterns.
33) Be sure to drink lots of fluids throughout the day. Drinking too little fluid can lead to dry mouth and thirstiness.
34) Make sure you’re getting adequate nutrition. Poor eating habits can cause insomnia.
35) Have Sex once a week. Sex releases endorphins, which make us feel more relaxed and sleepy.
36) Practice mindfulness meditation.
Mindfulness helps reduce stress and anxiety, improves concentration, and reduces pain.
37) Get enough exercise. Regular aerobic exercise increases oxygen flow through the lungs and muscles, helping them relax.
38) Keep track of what works and doesn’t work. Try another approach if something seems to be working but isn’t improving your sleep.
39) Sleep on a firm mattress. Firm mattresses are easier to roll over than softer ones.
40) Set a regular schedule. Try going to bed and rising at the same times every day.
41) Don’t eat late into the evening. Eating right before bed may interfere with digestion and prevent you from falling asleep.
42) Stay away from stimulants such as coffee, tea, chocolate, cola drinks, nicotine, and amphetamines. These substances stimulate the nervous system and may leave you wide awake during the middle of the night.
Go easy on yourself.
