Do you have difficulty sleeping? Do you often spend the entire night staring at the ceiling? If your answer is a resounding “yes”, then a few tips might induce the much needed sleep in your life. There is no need to delve into a deep discussion regarding how lack of sleep can affect our health because we are already aware of it! The tips described in this article are very easy to follow and will hopefully help pave the way to a glorious good night’s sleep.

Dozing off during the day? This could be one of the reasons for lack of proper sleep during the night. Albeit a short nap poses no harm on the sleep pattern of most people, a longer slumber could interfere with a restful night’s sleep. If you find it troublesome to sleep at night, try cutting out naps altogether. If you are tempted to have a nap, then restrict it for a short period of thirty minutes or less.

Coffee, alcohol and cigarettes also minimize the quality of sleep and can keep you awake. Nicotine, caffeine and alcohol all have various affects on our blood vessels and nervous system. If getting a good night’s sleep is really a problem, nicotine and caffeine, which can act as stimulants, should be avoided. Alcohol should also be avoided as it can interfere with normal sleep patterns.  

Make sure to get the most out of your sleeping environment as well. Setting the mood with proper lighting and comfortable surroundings can help promote a restful slumber. Try keeping your bedroom devoid of all light while you sleep. Light actually stimulates our brains to be more awake. If necessary, get heavy curtains to wipe out outdoor light. Comfortable bedding and keeping the room cool will help promote sleep as well.

Also, take the noises you hear in your environment into consideration. Some people find it easier to sleep in pure silence while others relax more easily with some background noise. If you find it easier to sleep with a little ‘white noise’, try purchasing a portable fan and let it run while you sleep. Sleeping with the television on is probably not a good idea. Listening to the storyline of that late night show while sleeping can keep your brain working and could impact the quality of sleep you get.

It is advisable to maintain a specific routine regarding sleeping hours. When we sleep and wake up during the same time of the day, each day, our body clock gets used to it. To help get into this habit, try developing a short routine before bedtime that takes place the same time every night. Subtle cues may help your body prepare for slumber and ease the transition from being awake to asleep.

Finally, removing distractions and things that could wake you up in the middle of the night may help too. Make arrangements for pets to sleep in another room if needed. Turning off the phone can help too. Avoiding too much water before sleep is also a good idea because it will minimize the number of trips to the bathroom you will need to make during the night.

Prescription medications are available to help promote sleep, however, they should be used only if you have tried non-medication methods first. Because all medications can have side effects, trying to achieve results without using medications is always advisable whenever possible.  However, if you find that you are still unable to sleep despite non-medication remedies, you may consider talking to you doctor about medications to help you sleep. 

Author: Christi Larson, Pharm. D.

Dr. Larson is a Clinical Infusion Pharmacist, author of Empowered Medicine; A Guide for Consumers and creator of www.empoweredmedicine.com. You can read more about her by visiting www.EmpoweredMedicine.com and clicking on the 'About Us' tab.  EmpoweredMedicine.com is committed to providing evidence-based medical information.