Can’t sleep? If you’ve been trying to figure out what’s causing your sleep problems, and have already tried a few tips, such as keeping to a routine, without much improvement, perhaps you need some quick tips and tricks on how to achieve a better quality of sleep. This article will give you some options before you make an appointment to visit the doctor. If you visit the doctor, it’s very likely that you’ll get prescribed medications, which include side effects. Read on to see if you can benefit from some following, natural sleep-related tips:
What Are You Eating and Drinking?
While nicotine, alcohol, and caffeine are obvious no-nos, perhaps you are ruining your sleep with other kinds of food and drink. In terms of food, you want the middle ground: don’t be hungry or stuffed when you go to bed. For some, a light snack before the bedtime routine is a good idea. However, you certainly don’t want to overdo things. By the way, don’t drink too much before bed, either, or your bladder demanding trips to the toilet could interfere with your quality of sleep.
Get Out of Bed!
While consistency is important, sometimes you just need to cut your losses. If you aren’t asleep after approximately 15 minutes, try reading or doing something calming. Laying there can do more harm than good for some people; they become anxious about getting to sleep, which makes it tougher. Find a calming book and try again in a little while.
Is Your Room Comfortable?
Take a quick stock of your bedroom. It may be the culprit.
- Temperature: Too hot or cold?
- Light: Consider room-darkening shades. Sometimes it can be the standby light of an electrical device that’s bothering you, if you are sensitive to it.
- Sound: Earplugs work for some. Others prefer a sound while they sleep – quiet music may work for you, or you can even get a white noise maker for your smartphone if you want to get creative.
- Bed: Maybe it’s time for the kids and pets to sleep somewhere else. What about your sleeping surface? Maybe you could use a new pillow or something for your mattress to make it more comfortable.
Say “No” to Naps
If you take an early evening snooze, that could have an effect on being able to get to sleep at night. Try taking a shorter nap, perhaps 10 to 30 minutes long. You may also find that taking an earlier nap can do the trick. Experts recommend mid-afternoon naps.
The Bed is For Sleeping
The mind can be an interesting thing. If you use your bed to watch television or work on the computer, you might be setting a negative precedent in your mind concerning sleep. This is one good reason why televisions should not be in the bedroom. By allowing yourself to mentally connect all types of activities to the bedroom and the bed, you can trick your mind into keeping you awake and ready for those activities whenever you’re in bed – thus ruining your sleep routine. Try not to allow your bedroom to be your entertainment room or office, as this can affect your sleep routine.
Overall, there are many things that you can try to improve your ability to get to sleep, and stay asleep. Note that this is only a small selection of ideas to try. You should certainly keep on looking for more quality advice on the subject. There are many medication free ways to treat sleep problems, but if you do require medication to help you sleep, this may be covered by your health insurance. Speak to a health care professional if your sleep problems continue or are affecting your ability to get through the day’s tasks.