Tricks to Help Sleep

Sleeping pills are not the answer to sleeping problems. Most likely, you have trouble falling asleep due to everyday stress, caffeine or late meals. Thinking about your current sleeping routines is the first step to figuring out what you are doing wrong, and what you can fix to start sleeping better. Stay away from calming teas and sleeping aids because they only lead to addiction and won't solve the causes of your sleeping problems.

Routine

• Set a sleeping routine. This routine consists of a time you go to bed each night and a time you get up each day. You should stick to the same routine even on weekends and days off. When you sleep later than usual, you most likely have trouble falling asleep at night. Sticking to a set time allows your body to feel tired at the same time. Designate a single bed or room which is comfortable, quiet and dark. Stick to the same place each night so you feel comfortable. Roll down shades and turn off lights to avoid being distracted by light. Maintain a comfortable temperature in the room depending on whether you like it cooler or warmer. Keep sheets clean, and make sure the comforter isn't too thick or thin. It is hard to fall asleep if you are too hot or too cold at night.

Relax

• At the end of the day, you most likely sum up the day's events and think of what's ahead. Stop. This is the time during which your mind should relax and drift away. The more you think, the harder it is to fall asleep. Clear your mind of any thoughts. Think of something pleasant, such as good memories, or daydream a little. Sooner than you know, that daydream turns into a dream. By clearing your mind, you allow it to relax and fall into a state of rest, hence, you fall asleep. If that doesn't work, think about how tired you are and how comfortable you are at the moment. Take a few deep breaths before you fall asleep, and if you wake up at night. You may find that soft music helps you sleep better.

Eat Early

• Avoid eating a full meal about four hours before going to bed, or after 6 p.m. You can eat healthy snacks, but nothing too heavy or energetic. Don't drink any caffeine in the evening, such as after 3 p.m. Same goes for consuming sugar -- steer clear of it after 3 p.m. Don't eat carbohydrates late at night which give you energy, as well as food high in sugar. Limit your intake of food to sleep better by stripping the body of energy, so you can feel tired and go to sleep.

Evening Activities

• In the evening, spend time on relaxing activities such as writing, reading, meditating or listening to music. Avoid working, making calls, watching movies or exercising because these activities stimulate you and don't prepare you for sleep. It's different for everyone though, and you may find that watching a movie does help you sleep better. Try a few different activities until you find what does or doesn't work for you. Reading in bed is a good way to wind down after a long day, as long as you read fiction or a light magazine.

Exercise

• Exercising regularly is beneficial for the body, and it also helps you sleep better. When you exercise, your heart speeds up increasing blood flow to the brain and body. That way, the body goes through a rest period. Additionally, exercising makes you tired and more likely to fall asleep at night. A swift walk with the dog in the evening counts as exercise, as well, since it gets your heart pumping. Exercise during the day or in the evening, but not late at night, and always shower afterward so you fall asleep clean, fresh and worn-out.