Many people experience sleep problems, which are usually caused by environmental factors, schedule changes, stress, or physical conditions. There are many things you can do so you can sleep. Some things you can try include changing your nighttime routine, taking medication, and doing various ways to improve sleep quality in the long run.
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Method 1 of 3: Changing the Routine at Night
Step 1. Make sure the bedroom is comfortable
If you have trouble sleeping at night, make the room comfortable for sleeping. Difficulty sleeping can be overcome by making a number of simple changes to the bedroom.
- Make the life of sleeping and awakening completely separate. Do not place electronic devices (eg laptop and TV) in the bedroom. Don't work or surf the internet in bed. Use the bedroom only for sleeping. That way, the body will receive a signal that when you enter the room, it means it's time to rest. If you live in a studio or dorm, try hanging fabric that separates the bed from the rest of the room.
- Make the bed comfortable. The best sheets are those made of cotton because they are non-irritating. Make sure pillows, bed covers, and mattresses are not made of materials that can cause allergies. If the mattress is old or bumpy, you should replace it with a new one. If you don't have enough money to buy a new one, buy a foam mattress at the store.
- Watch the temperature. The ideal temperature for sleeping is between 18 and 20°C. Buy an air conditioner or fan if the room is too hot. If you live in a cold area at night, keep the bedroom windows open.
Step 2. Practice relaxation techniques
Many people have trouble sleeping because they can't forget the problems that occur during the day. If this happens to you, practice relaxation techniques before bed.
- Inhale in five sequences. Place your hands on your stomach and inhale, blowing the air in such a way that your hands go up with your stomach. Hold for a count of three, then exhale for a count of three. Repeat this action five times.
- Stay focused on the present moment by getting into your feelings. Pay attention to how your body feels about things, and how the mattress and sheets feel against your skin. Pay attention to any sounds you hear through windows and other sensory experiences.
- Try tightening your toes, then loosening them. Notice how your toes feel, tighten and hold for about 10 seconds, then relax.
Step 3. Avoid stimulants and alcoholic beverages before bed
Stimulants (eg nicotine or caffeine) and alcoholic beverages can interfere with sleep. Avoid these ingredients before bed.
- Nicotine, apart from keeping you awake, also causes various health problems. You should completely quit smoking and not use other nicotine products. Talk to your doctor for instructions on how to quit smoking.
- Caffeine will continue to be in the body system for a long time (about 6 hours). So, you should stop enjoying caffeinated drinks in the afternoon. Coffee, energy drinks, soda, and some teas contain caffeine. If you want to enjoy one of these drinks in the afternoon, choose a product that is caffeine-free.
- Alcohol can cause drowsiness. However, the sleep you have will be of low quality if you drink it. If you take it before bed (especially in excess), you'll wake up feeling tired. Don't drink alcohol if you want to sleep early.
Step 4. Get rid of the computer and phone
Blue light that appears from the screen of electronic devices will stimulate the brain, which makes energy to increase. Turn off computers and cell phones an hour before bed. Do other activities, such as reading or doing a crossword puzzle, to entertain yourself before bed.
Step 5. Find ways to relax
You have to find a way to relax before bed. Do relaxing activities to slow down your brain and prepare yourself for sleep.
- Reading is an ideal way to relax and tends to tire you out if you do it before bed. Find a book that's calming, light, and fun, then try reading a chapter or so before bed.
- Watching television can indeed make some people relax, but the blue light produced by these devices can stimulate the brain. Try to turn off the television at least 30 minutes before bed and choose a calming program, such as a light sitcom, rather than a serious show like crime shows or the news.
- Doing activities like completing a sudoku or crossword puzzle can help you relax before bed.
Method 2 of 3: Taking sleeping pills
Step 1. Try melatonin
Melatonin is a hormone that plays a role in the body's natural sleep/wake cycle. Melatonin can usually be found in drug stores and supermarkets in pill form. If you have trouble sleeping at night, try taking some melatonin every now and then.
- The way melatonin works is to make you sleepier. This can reduce the time it takes you to fall asleep. This drug is usually used to treat people who have trouble sleeping or mild sleep disorders. Usually a person needs about 5 mg of melatonin taken 30 minutes before bedtime.
- Do not use melatonin for a long time because it can make you addicted. This medicine can cause some side effects, such as dizziness, daytime drowsiness, and headache. Melatonin can interact with diabetes medications, blood-thinning medications, birth control pills, and immune system-suppressing medications. Before taking melatonin, consult your doctor if you are also taking any of these medicines.
Step 2. Use over-the-counter sleeping pills
In addition to melatonin, there are a variety of over-the-counter sleeping pills that can be used. If you're having trouble sleeping consistently, try using some of the following ingredients:
- Diphenhydramine (Benadryl or Unisom SleepGels) is an antihistamine that can cause sedation. This drug can cause side effects, such as daytime drowsiness, constipation, blurred vision, and urinary retention (difficulty emptying urine). Doxylamine succinate (Unisom SleepTabs) is another sedating antihistamine that also has the same side effects.
- Valeria is a plant supplement that is sometimes used to aid sleep. Some studies show conflicting results whether this plant can indeed help sleep or not.
- Consult your doctor before using over-the-counter sleeping pills. Make sure the medicine is completely safe for you, based on your lifestyle, current medications, and your medical history.
Step 3. Ask your doctor to give you a prescription medication
If you're still having trouble sleeping despite lifestyle changes and over-the-counter medications, talk to your doctor about prescription sleeping pills. This can help you fall asleep faster with better quality sleep.
- Your doctor may ask you some questions about your sleep pattern and overall sleep quality. Your doctor may ask you to undergo certain tests to rule out an underlying condition.
- Your doctor will determine which type of medication is right for you, based on your medical history and other conditions that may be making it difficult for you to sleep. The doctor will also assess the side effects that may arise from the drugs given, and advise you on lifestyle changes that you should make while taking these drugs.
- Determining the right sleeping pills does take time. You will have to try several medications to find the right type and dosage. Insurance companies may not be willing to cover medical expenses, unless you are diagnosed with a certain condition (such as insomnia). So, the doctor may make a diagnosis so that the drugs you use are covered by the insurance.
Method 3 of 3: Improving Sleep Quality in the Long Term
Step 1. Stick to a regular sleep schedule
The body has a natural circadian rhythm (24 hour cycle) which will work optimally if you live it on a scheduled basis. If you go to bed and wake up at the same time every day, you will feel tired at bedtime and energized in the morning. Try to go to bed and wake up at the same time, even on weekends. While it may be difficult at first, you should be able to sleep easily after a few weeks on this new schedule.
Step 2. Do exercise
People who exercise regularly are less likely to experience sleep problems. Regular exercise can help regulate sleep.
- Try doing some type of exercise every day. You don't have to go to the gym to do vigorous aerobic exercise every day. Just walking or jogging every day will have great benefits for your sleep schedule and overall health.
- Timing is important when you exercise to get better sleep. Doing exercise too late can increase adrenaline which actually makes it more difficult for you to sleep at night. Do not exercise within 4-5 hours before bed.
Step 3. Eat better
Food can have a big impact on your sleep. Eating heavy meals late at night can upset your digestion and make your stomach hurt. Always eat light foods containing carbohydrates and unprocessed sugar. Eating an overall healthy diet can help regulate your body's hormones and allow you to sleep soundly.
Step 4. Manage stress for the long term
If you're having trouble sleeping because of stress and anxiety, look for ways to better manage long-term stress. Ask your doctor for a referral to a therapist. A qualified therapist can help you manage stress better. This can improve the quality of your sleep in the long run.
