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Remedies for Sleep Problems

If you experience sleep problems, you may have poor concentration and feel drowsy and irritable during the day. Possible causes of sleep difficulties include depression, sleep apnea and a overactive bladder. You should consult your doctor for diagnosis and treatment if frequent insomnia is accompanied by other symptoms that could indicate underlying medical conditions. Self-care methods and appropriate sleep hygiene can help alleviate minor or temporary sleep problems so you can achieve a good night's rest.

  1. The Ideal Sleep Environment

    • Use ear plugs to help you sleep soundly if you need to block out unwanted noise. Temperatures that are above 75 degrees Farenheit and below 54 degrees Farenheit may cause sleep disruption, according to the National Sleep Foundation. A cool bedroom is preferable to one that is too hot, because higher temperatures can cause lighter sleep and frequent awakenings during the night. Use lined curtains or an eye mask to keep your bedroom dark. If you wake up during the night, for example, to use the bathroom, avoid bright lights and turn on a dim light instead. Purchase a new mattress or pillow if either is worn, lumpy or more than 10 years old.

    A Regular Sleep Schedule

    • Create a regular and relaxing bedtime routine that begins approximately one hour before you get into bed. Avoid bright lights and the stimulating flicker of a television or computer screen. Choose activities such as soaking in a warm bath, reading a book or listening to music. Avoid activities that cause excitement or anxiety, such as working on the computer, organizing payment of bills or playing competitive games. Maintain a regular sleep-wake cycle so that you go to bed and get up at the same time each day, even when you feel tempted to have a lie-in, for example on days off from work.

    Healthy Lifestyle Choices

    • Exercise regularly to help you sleep soundly. Complete your exercise routine at least three hours before bedtime, because physical exertion raises body temperature and delays sleep onset. Caffeine is a stimulant and a diuretic, which may cause frequent trips to the bathroom. Avoid caffeinated drinks, such as coffee and cola, at least six hours before bedtime. Quit smoking because nicotine is a stimulant that disrupts sleep by causing withdrawal symptoms during the night. Moderate your alcohol intake too: Alcohol may help you fall asleep more quickly but it can disrupt periods of deep, restorative sleep. Eat a light meal at least two hours before bedtime and avoid spicy or fatty foods that can cause indigestion.

    Relaxation Techniques

    • Relaxation techniques help to calm a busy mind, and, if you practice them regularly, they may help to trigger sleep onset. The Help Guide website recommends simple relaxation techniques such as deep breathing, progressive muscle relaxation and visualization. Place your hands on your abdomen and breathe slowly and deeply to make your hands rise and fall. Start at your toes, and working your way up your body, slowly tense and release your muscles. Finally, close your eyes and visualize a place that you find calming and peaceful, such as a shoreline with gently lapping waves, or a woodland path beneath shady trees.

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