Not sleeping well at night can impact your relationships, career and in extreme cases, even your driving record. Whether stress, a physical condition or other factors are keeping you up at night, some of these solutions may help.
Behavioral Strategies for Better Sleep
Getting into a routine often encourages sleep. Going to bed at the same time every night and waking at the same time each morning may be useful. Adding one or two activities before bed each night may also help; for example, read on the sofa for an hour before trying to go to sleep or listen to relaxing music at the same time every night.
Improving your diet, exercising regularly during daytime hours and reducing your caffeine consumption may also decrease your sleeplessness. Segmenting sleep into several two-to-three hour blocks may also be useful; when you wake up at night, try getting up and completing one or two tasks before going back to bed.
When familial or professional stress are keeping you from resting well, talk it over with a trusted friend, partner or housemate. By sharing the struggles that you face, you may be able to relax enough to sleep uninterrupted.
Physical Strategies to Enhance Sleep
A relaxing meditation routine can help to reduce sleeplessness in those suffering from insomnia. Instead of simply trying fall asleep, use a predetermined set of mantras to repeat to yourself over and over again as you attempt to drift off. This routine can also be used by listening to sleep hypnosis recordings.
Over-the-counter or prescribed sleep aids may be useful for those suffering from temporary sleep deprivation, but such drugs can have dangerous side effects and quickly become habit forming. Instead, have your doctor recommend natural supplements for sleep to provide your body with a better alternative.
Using a Combination of Methods
Whether you opt to use a single method to improve your sleep or combine one or more to ensure that you get enough rest, it is important to find something that works. Without proper rest, you cannot function at your physical or cognitive peak.