We all have nights when we cannot fall asleep. It may be due to stress, health problems, or a noisy neighbor. Quality of sleep affects performance, mood, and health. Whether you have short- or long-term insomnia, you can take steps to make sleep easier.
We love to be comfortable, warm, and cozy. Going to bed at night should give you the same feeling. Look at your bedroom and see if you can make changes. Here are some options to think about:
Certain habits can make it hard for your body and mind to relax and unwind. A nightly routine will help make your body ready for sleep. Remember new habits take some time. Be patient and keep trying new things.
Use the daytime hours to get ready for sleep at night:
There are also some changes you can make to your evening routine:
Nicotine and alcohol contribute to sleeplessness. Do not drink alcohol within 6 hours of bedtime or smoke within 2 hours of bedtime. If do you smoke, talk to your doctor about quitting. Smokers have more disrupted sleep than nonsmokers.
If you still cannot fall asleep within 20 minutes, get up and do something. Try again when you feel drowsy.
National Heart, Lung, and Blood Institute
National Sleep Foundation
Better Sleep Council Canada
The Canadian Sleep Society
Healthy sleep. National Heart, Lung, and Blood Institute website. Available at: http://www.nhlbi.nih.gov/health/public/sleep/healthy_sleep_atglance.pdf. Accessed June 9, 2021.
Healthy sleep tips. National Sleep Foundation website. Available at: http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips. Accessed June 9, 2021.
Insomnia in adults. EBSCO DynaMed website. Available at: https://www.dynamed.com/condition/insomnia-in-adults . Accessed June 9, 2021.
Last reviewed June 2021 by EBSCO Medical Review Board Last Updated: 6/9/2021