It may help to close your bedroom door to help keep noises out. Make sure the room is a cool, comfortable temperature. If you don’t like sleeping in silence, turn on some white noise to block out any distracting sounds.
Avoid using screens (including TVs, phones, and other devices) in the hour before you go to bed. The Try to refocus your thoughts away from anything that you might be feeling stressed over. Make your relaxation time a consistent ritual so you’re more likely to fall asleep. [3] X Research source
Eat a balanced dinner so you’re not too hungry nor too full at bedtime.
Melatonin supplements make it easier to fall asleep, but don’t help you feel alert when you wake up. Take around 0. 1 to 0. 5 mg of melatonin about 30 minutes before you’re planning on going to sleep.
Your doctor may suggest taking a 500-mg supplement of magnesium once per day.
Talk with your doctor to find a qualified acupuncturist in your area. Acupuncture works best when you’re trying at-home sleep remedies as well, like melatonin.
As a general rule of thumb, take 400-600 mg about 1 hour before you plan on sleeping. [11] X Research source
For instance, if you work full-time, try going to bed by 11:00 PM and waking up at 7:00 AM each day.
Aim for at least 30 minutes of exercise every day. Work out at least 1-2 hours before your bedtime.
Don’t drink anything with caffeine after noon. Avoiding alcohol can result in a more restful and deep sleep.
Avoid taking any naps that are longer than 30 minutes. [17] X Research source Try to cut out napping entirely if you are able to do so.
Lie on your back, then rest your legs against the side of the wall. Hold your legs in this position and breathe deeply for 30 seconds. You can also try the corpse pose, where you lie on your back with your arms and legs straight. Keep your palms upward and breathe deeply for at least 30 seconds.
Tell your doctor about the medications and supplements you’re taking. Additionally, let them know that you want to use supplements to help you fall asleep.
If you find yourself having trouble falling asleep, waking up during the night, waking up too early, not feeling rested, or something similar, be sure to reach out to your doctor.
For instance, chronic pain, asthma, heart disease, cancer, diabetes, gastroesophageal reflux disease (GERD), overactive thyroid, Alzheimer’s disease, and Parkinson’s disease can all make it hard for you to fall and stay asleep. Your doctor will do a physical exam and may do diagnostic tests.
Your therapy sessions may be covered by your insurance, so check your benefits.
For instance, some antidepressants, blood pressure medications, asthma medications, diet pills, and cold and allergy medications can make it hard for you to fall asleep.
