Exercise can also wake your body up, so it is best to do it earlier in the day. If you can chose between going to the gym in the morning and in the evening, try going in the morning. Don’t exercise less than 4 hours before going to bed. Adults between 18-64 years of age should get at least 150 minutes of moderate intensity exercise every week for at least 10 minutes at a time. [2] X Research source Make sure children that have trouble sleeping get enough exercise. This will help them to be tired at night.
Breathe in through your nose and out through your mouth. Close your eyes and focus on feeling your breath as it moves through your body. Visualize its path through your mouth and nose, into your lungs, and back out again. Notice where you carry tension in your body. As you exhale, consciously relax those areas. If your thoughts return to your worries, acknowledge them and then focus again on your breathing.
Slowly imagine the scene in as much detail as you can. For example, if you are imagining a beach, visualize the waves, listen to them crashing onto the shore, hear the seagulls calling, and image how the saltwater smells. Feel the breeze blowing and the warmth of the sun. [5] X Research source If you find yourself returning to the stresses of your daily life, remind yourself that you will deal with it tomorrow and refocus on the imagery. It may take some practice, but you will get better at it over time. This method may also help children who have trouble sleeping.
Start at your toes and slowly work your way through each muscle group in your body. Tense the muscle group for five seconds. Focus on how it feels. Then consciously relax the muscle group. Feel the difference. Repeat this five time for each muscle group. Then move on to the next muscle group. Don’t hold your breath while tensing the muscles. Take deep relaxing breaths.
Have your partner give you a short, gentle massage before you sleep. If you have a particular area that hurts, focus on that area. The massage and the feeling of your muscles relaxing will relax you both physically and emotionally, preparing you to fall asleep. [8] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Turn the lights off or keep them low to reduce visual stimulation. If you use a massage oil, chose one with a calming odor, such as lavender or vanilla. [9] X Research source
Reading scientific or informative material will engage your mind but not your emotions. Avoid mystery novels. They will increase the risk that you will be up all-night reading. This technique works well for children who have trouble unwinding at the end of the day. Read to your child before bed for 10-20 minutes to help him or her relax.
Taking a warm shower to physically relax. Reading a book to take your mind off your worries. Listening to relaxing music.
Most adults need seven to nine hours of sleep per night. [12] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source If you are still tired, this may be because you happen to need more. Some adults may need up to ten hours per night. Children and teenagers frequently need even more. Try not to nap. While it may feel good at the time, if it means you can’t fall asleep at night, then it may be more harmful than helpful.
Use ear plugs or “white noise machines” to dampen sounds. White noise machines make a low, constant noise which, after a few minutes, you won’t notice. However, it cancels out other sounds which might disturb you. These techniques may be helpful if traffic noises or your neighbors keep you awake. Use eye shades or blackout curtains to reduce light. This may be helpful if you work nights and have to sleep during the day, or if there is bright street lighting outside your window. Keep your room a comfortable temperature. Most people sleep best when the room is between 60 and 67 °F (16-19 °C). If you live in a hot, dry climate, try using a cool humidifier or fan to bring the temperature down. If you have allergies, try to reduce the number of allergens you are exposed to in your room. If you have pets, it may mean keeping them out of your room. Another option is to vacuum frequently to remove allergens such as pollen, dust, and pet dander. If your mattress is older than 10 years and you wake up with back pain, it may mean that it’s time for a new one. After a lot of use, mattresses are no longer as supportive as they were when they were new. Check your mattress to see if there is a permanent indentation where you sleep. If so, consider a new one. It’s worth it to invest in a quality mattress and pillows.
Turn off or remove computers and screens that produce bright lights. The lights will be stimulating and prevent your circadian rhythm from shifting to the nighttime mode. This will make it more difficult to sleep. [15] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source Turn off devices that make noise. This may mean moving a clock with a loud tick or turning off the radio. If you have an easier time falling asleep with background noise, choose something soothing without words. The words will keep your mind engaged and may prevent you from falling asleep. Don’t allow yourself to watch the clock as you try to fall asleep. This will make you anxious about not falling asleep, which will then make it harder to sleep.
Take advantage of the natural light by letting the sunshine into your room in the morning or going for a short walk in the sun. This will help your body’s clock to program you to wake up at this time. Similarly, avoid bright lights shortly before bed. Purchase a sun lamp which you can program to come on a few minutes before your alarm clock goes off. The light will expose you to the light spectrum of the sun, causing your body to begin to wake up. This will help your body maintain a fixed sleep-wake cycle. This can be very useful for shift workers who might not be exposed to natural light during their waking period.
Don’t drink coffee, caffeinated tea, or caffeinated sodas after lunch. Even if you still feel tired and think it won’t prevent you from sleeping, it interferes with how your body regulates your sleep-wake cycle. Don’t smoke. Nicotine is a stimulant and it may make it harder to sleep.
Avoid foods that may give you indigestion, such as fatty foods, tomatoes, or spicy foods.
If you reduce your liquid intake before bed, be sure to drink a large glass of water when you wake up to prevent dehydration.
Taking 30 minutes or longer to fall asleep Waking up in the middle of the night and not being able to fall back asleep Waking up too early Sleepiness during the day Being in a bad mood, feeling depressed or anxious Forgetfulness, making more mistakes at school or work Tension headaches Gastrointestinal problems Worrying about not sleeping enough
Over-the-counter pain medications, decongestants, and diet products Stimulants like Ritalin Allergy medications Corticosteroids Antidepressants Heart and blood pressure medications
Cognitive behavioral therapy: This therapy is aimed at helping you change thought patterns that might be keeping you awake. This may be helpful if you are prone to worrying or under a lot of stress. Stimulus-control therapy: In this technique, you reduce the amount of time you spend in bed awake and use your bed for only sleep and sex. Sleep restriction therapy: During this method, you reduce the amount of sleep you get on one night, with the goal of making you sleep better the next night. As you get back on a regular sleep cycle, you increase the amount of time you spend in bed. Paradoxical intention: This treatment can be effective for people who worry a lot about not sleeping. Instead of worrying about not sleeping, you try to stay awake. Biofeedback: This method can be helpful for people who may not realize that they are too tense to sleep. By measuring your activity of your body, such as your heart rate and muscle tension, you can learn to consciously relax. To make sure you are working with someone reliable, ask if there is a doctor supervising the work.
Over-the-counter antihistamines. Be aware that you may be too drowsy to drive or operate machinery the next morning. Also, if you have urinary problems or frequently have to get up many times at night to urinate, these medications may make it worse. [22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Melatonin (Circadin). This medication consists of the hormone melatonin which controls your sleep cycle. It is most often prescribed for seniors. It can be used for up to 13 weeks. Side effects include headaches, cold symptoms, back and joint pain. Benzodiazepines (Valium and others). These medications can be addictive and, as you become habituated, they become less effective. They also cause side effects such as dizziness, difficulty focusing, lack of emotion, depression, irritability, and sleepiness the next day. Z-drugs (Ambien, Sonata). These medications are also addictive and less effective over time. They can cause drowsiness, diarrhea, snoring, dry mouth, confusion, nightmares, delusions, and hallucinations. If you experience psychological side effects, go immediately to the emergency room.
