There are many causes of insomnia and, in most cases, more than one factor contributes to an inability to sleep well.
Most often, getting a poor night’s sleep is associated with stress in one’s life. However, sleep patterns, thoughts and life’s experiences can play a role in the quality of one’s sleep. Not getting enough sleep doesn’t have to be an on-going problem. There are a number of things you can try to improve your chances of consistently getting a good night’s sleep.
Establish a Regular Sleep/wake Routine
- Go to bed within a half-hour of the same time every night and get up at the same time every morning.
- Do not vary weekend sleep schedule by more than an hour from your weekday schedule.
- Limit daytime naps — no more than 20 minutes, no less than four hours before your bedtime.
Don’t try to make up for lost sleep. If you have not slept well at night, do not try to compensate by sleeping in later, going to bed earlier the next night, or taking long naps during the day.
Cope With Stress
- Manage time effectively. Organize tasks and activities so you are not always running around in a frenzy.
- Reach out to others, rather than internalizing conflict. Keeping problems to yourself can contribute to insomnia.
- Practice deep-breathing or muscle-relaxation exercises for at least 10 minutes each day.
Do something fun. Playtime is important, so visit friends, escape into the theater, play a game with your kids, or work on a hobby.
Create a Sleep-producing Environment
- Keep the bedroom as quiet and dark as possible.
- Maintain a room temperature for sleeping between 62 and 65 degrees.
- Reserve the bedroom only for sexual intimacy and sleep.
- Put your alarm clock where you cannot easily see it. Waking up and looking at the time is worrisome, and disrupts sleep.
Move Around
Get at least 30 minutes of physical activity every day. Engage in such activities as walking, swimming, dancing, gardening, or riding a bike at least three to four hours prior to sleep.
- Limit caffeine-containing beverages and foods 12 hours prior to bedtime.
- Avoid using alcohol to help you sleep. It can cause light, fragmented sleep.
- Don’t use tobacco four to five hours before bedtime.
- Avoid over-the-counter drugs that contain stimulants or ephedrine compounds.
Avoid large meals several hours prior to bedtime. Limit fluids three hours prior to bedtime to prevent frequent nighttime awakenings.
Create a Pre-bedtime Routine
Wind down at least one hour before bedtime—read, listen to music, take a warm bath, or practice a relaxation exercise.
Manage and reduce worry. Three or four hours prior to bedtime, write down your concerns and a corresponding plan of action, along with small, achievable goals.
Eat small portions of foods that promote sleep—including soy beverages and snacks, bananas, yogurt, milk, nuts, and turkey—one to two hours before bedtime.
Avoid conflict before bedtime.
If You Can’t Sleep
Get out of bed if you can’t sleep. Go to another area of the house and pursue a relaxing activity such as reading or listening to quiet music. Avoid all bright light. Return to bed when you are sleepy.
Do not reward insomnia. If you wake up in the middle of the night, avoid eating, smoking, taking a sleeping pill, playing computer games, doing office work, or completing tasks.
It may take several weeks of consistently following these suggestions before you notice improvement in your sleep. If you still have difficulty sleeping after that period of time, consider contacting your doctor for more advice.
Reference:
"Good Night's Sleep," The Benefits Bulletin, May 2009.
