If your room is stuffy, try cracking the window a bit before bed time.
Keep in mind that for some, a fan might not be helpful. If it doesn’t work for you, then don’t use one.
This applies even to small lights, like those on your T. V. , a digital clock or D. V. D. player. The absence of light eliminates the presence stimuli that can alter or affect your sleeping patterns. If there is some reason you cannot, or do not wish to, install blinds or curtains, you can invest in a sleep mask to help simulate darkness.
If you choose to use scented candles, be sure to put them out before falling asleep to avoid fires in the home.
In the event that it is not possible to get to bed at your usual time, it is important to still get up at the normal time. You may feel a bit more tired, but you will mess up your routine even more if you sleep in. If you are very tired, you can take a power nap during the day. Don’t nap for more than 20-30 minutes, though.
Do not work out right before bed. Getting your adrenaline flowing before bedtime will negatively impact your sleep schedule. Make sure there is at least a two-hour gap between the time you exercise and the time you want to go to sleep.
Avoid reading on back-lit screens, though, as these tend to disrupt your sleep patterns. [5] X Research source Don’t try to have deep conversations right before bed, either. If you have a problem with your spouse, for example, don’t wait until just before bedtime to bring it up. Resolve your concerns earlier in the day so they don’t plague you at night.
That being said, if you feel very hungry before bed, try having a cup of herbal tea or some crackers to curb your hunger. It may also be difficult to sleep if your stomach is rumbling.
If you can, try to avoid caffeine altogether, or as much as possible. Some studies suggest that even caffeine digested six hours before bed can have disruptive effects on sleep. [8] X Research source
Alternatively, a nice, warm bath or shower just before bedtime can have the same benefits.
Set your alarm for a later time. If you have the time to hit the snooze button and go back to bed after waking in the morning, then you have additional time to sleep in. So, set your alarm for a later time. This will help ensure you get the maximum amount of uninterrupted, quality sleep. [12] X Research source
It is important to note that showering before bed can contribute to difficulty falling asleep at night, so take a warm bath instead of showering.
If you find that you can’t fall asleep again within 20 minutes of waking up prematurely, then it is likely a lost cause. Wake up and go through your daily routine again so that you will be ready to go to sleep and stay asleep the next night. If it is still several hours before your usual wake up time, try having an herbal tea or reading a book for a few minutes. These things may help you relax enough to fall back asleep.
The calmer you can keep your mind during the daytime, the easier it will be to fall asleep at night. [16] X Expert Source Alex Dimitriu, MDSleep Medicine & Psychiatry Professional Expert Interview. 16 October 2019.
Diphenhydramine, which is found in brands such as Benadryl and Unisom SleepGels, is an antihistamine with sedative effects. The side effects of diphenhydramine are dry mouth, drowsiness, blurred vision, urinary retention and constipation. Doxylamine succinate (found in Unisom SleepTabs) also contains a sedating antihistamine. Doxylamine succinate and diphenhydramine have similar side effects. Melatonin is a hormone that helps to regulate your natural sleep-wake cycle. Melatonin supplements have been shown to be potentially helpful in treating jet lag. It also has been shown to help people fall asleep quicker. Potential side effects to look for are headaches and daytime sleepiness. Valerian supplements have been used as sleep aids in some circumstances. While some research has shown potential therapeutic benefits, other studies have suggested it is ineffective as a sleep aid. Valerian does not seem to cause any side effects in users. [19] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Most over-the-counter sleep aids rely on the sedative effects of antihistamines to help users go to sleep. However, people can quickly build a tolerance to antihistamines, making this type of sleep aid a temporary solution at best. [20] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
When speaking with your doctor about starting a sleep aid, be sure to mention any medications you are currently taking, whether they are prescription or over-the-counter.
Benzodiazepines. These medicines slow down your nervous system, making it easier for you to fall asleep. However, they may have serious side effects. Non-benzodiazepine hypnotics. These medications are more targeted than benzodiazepines and may have fewer side effects. Melatonin receptor agonists. These work much the same as over-the-counter melatonin and help alter your circadian rhythms. Orexin receptor antagonists. These block orexin, a brain chemical that may cause sleep difficulties. Some of these medications may not be safely used by pregnant women. Talk with your doctor about any medical conditions you have before taking any prescription medications.
