Trouble getting to sleep?

How To Sleep Well

Try one or two or a combination until you have enough quality sleep to feel alert and well rested.

1. Stick to a schedule, and don't sleep late on weekends. If you sleep late on Saturday and Sunday morning, you'll get Sunday night insomnia. Instead, go to bed and get up at about the same time every day. "You don't need to rely on an alarm clock to wake up when you get enough sleep," says Dr. Shepard.

2. Don't eat or drink a lot before bedtime. Eat a light dinner about 2 hours before sleeping. If you drink too much liquid before sleeping, you'll wake up repeatedly in the night for trips to the bathroom.

Don't eat spicy or fatty foods. They cause heartburn.

Don't have a midnight snack. If you get the munchies, eat something that triggers serotonin, which makes you sleepy. Carbohydrates (bread or cereal) or foods containing the amino acid L-tryptophan (milk, tuna, or turkey) will do the trick.

Don't drink alcohol near bedtime. It may cause you to wake up repeatedly, snore and possibly develop sleep apnea.

3. Avoid caffeine and nicotine. They are addictive stimulants and keep you awake. Smokers experience withdrawal symptoms at night, and they have a harder time both falling asleep and waking up.

4. Exercise. If you're trying to sleep better, the best time to exercise is in the afternoon. Physical activity enhances the deep, refreshing stage of sleep.

5. A slightly cool room is ideal for sleeping. This mimics your internal temperature drop during sleep, so turn off the heat and save on fuel bills.

If you tend to get cold, use blankets. Try sleeping in warmer nightclothes and wear socks. Studies show that warm hands and feet induce sleep quickly.

If you overheat at night, wear light nightclothes and sleep under a single sheet. Use an air conditioner or fan to keep the room cool.

Use a dehumidifier if you are bothered by moist air. Use a humidifier if you are bothered by dry air. Signs of dry air irritation include a sore throat, nosebleeds or a dry throat.

6. Sleep only at night. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute, power naps.

If you work nights, keep window coverings closed so that sunlight, which interferes with the body's internal clock, doesn't interrupt your sleep.

If you have a day job and sleep at night, but still have trouble waking, leave the window covering open and let the sun's light wake you up.

7. Keep it quiet. Silence is more conducive to sleep. Turn off the radio and TV. Use earplugs, a fan or some other source of constant, soothing, background noise to mask sound that you cannot control, such as a busy street, trains, airplanes or even a snoring partner. Double-pane windows and heavy curtains also muffle outside noise.

8. Make your bed. "A good bed is subjective and different for each person. Make sure you have a bed that is comfortable and offers orthopedic, correct sleep," says Dr. Shepard.

If you share your bed, make sure there is enough room for two.

Use your bed only for sleep and sex.

Go to bed when you are tired and turn out the lights. If you don't fall asleep in 15 minutes, get up and do something else. Go back to bed when you are tired.

Do not agonize about falling asleep. The stress will only prevent sleep.

9. Soak and sack out. Taking a hot shower or bath before bed helps bring on sleep because they can relax the tense muscles.

10. Don't rely on sleeping pills. Check with your doctor before using sleeping pills. Make sure the pills won't interact with other medications or with an existing medical condition.

Use the lowest dosage and never mix alcohol and sleeping pills.

If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.

Any idea what the cause of this situation is? Are you under pressure?, is the something nagging away at the back of your mind? Are your dreams a little different from usual when you do dose off? Have you got a new bed? Have you changed your eating habits? Have you got a new boyfriend? Is someone unwell?

There are loads of psychological or biological causes for insomnia. If you find the cause you can change your behaviour and everything should go back to normal again.

I have the same problem, but i thought that maybe it was because of the foods I've been eating, or what I've been drinking a few hours before i go to bed, maybe try cut back on energy/sugar things. But i mainly think its because of the festive season and all the late nights I've been having lately and my body got into that routine, slowly you'll drift off and get into the routine. or else then theres sleeping tabs!

I have an air purifier that makes a bit of noise while it's cleaning the air in my bedroom, honestly as crazy as it sounds the noise (if it consistant and always at the same level) will make you fall asleep if you listen to it and focus your mind on it because if you're listening to something you can't think about things which is usually the reason most people cant sleep because they're thinking about something too much.

I wouldn't advice any kind of medicine. I would try insted a nice and tranquille evening.No tv.A good book, some lounge music, and a long hot bath with some candles. You can burn as well essential oils, choosing between chamomile or cedarwood.Certain food exacerbate insomnia,including dairy produce.No eating late at night,no tea,no alcohol.There are some herbal helps like camomile and valerian.

I always play music when I go to bed. Somthing like Pure Moods, Enya, Enigma....anything easy listening. One other thing is, try all the natural remidies you can before moving on to sleeping pills. Over the counter ones are ok, but they don't provide a very resfull sleep and the prescription ones are very addictive.

Baths and hot drinks don't work. Having music on means you wake up to switch it off eventually. Don't think of what you have to do the next day as that'll keep your mind awake. I try doing something stupid like trying to count as high as I can, I get so bored I fall asleep!

this works for me..have a warm bath half an hour before bed, then a milky drink. also dimming the lights prepares the body for sleep..you could try a lavender bath, or spray some lavender around the bedroom.

Do some exercises, drink milk, and say a prayer, drift into sleep

Lavender oil can work pretty well, also some light exercise if it is possible before you go to bed. A warm caffeine free drink should also help to do the trick.