Can't Sleep?
Nothing is more frustrating than not
being able to sleep. Tossing and turning. Your mind is racing, going over
everything that happened today. Night noises keep you awake. You feel every ache and pain. There ARE things you can do, even without medication! Read on and learn some new tricks to sleep well.
If you are still having trouble after trying these out, give us a call for a consultation.
Sleep only when sleepy This reduces the time you are awake in bed. The longer you stay in bed awake and anxious, the more likely your body is to associate the bed with being awake and anxious.
If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy
Sit quietly in the dark or read the warranty on your refrigerator. Do NOT watch TV, eat, or read something interesting- this will only reinforce your body to get up at that time. Think of little kids; if we gave them ice cream every time they woke up at midnight, we'd be guaranteed an ice cream party every night! Also, don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.
Don't take naps (at least not late in the day)
This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
Go to bed and wake up at the same time every day
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better. Again, think of children and babies- they need a set routine to have good sleep habits. Our brains are no different. More than +/- one hour from your regular sleep time can throw off your whole schedule.
Exercise regularly
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning will not interfere with sleep, and some find that exercise in the afternoon can be a good way to help you unwind. For some, too much activity late in the day can make sleep difficult. Pay attention to your body and how it reacts to exercise.
Develop sleep rituals
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises. Again, remember those babies! Taking a warm bath, shower, Meditation, prayer, or quiet time before bed are good ways for all of us to relax and get our body ready to sleep.
Your bed is for sleep and sex only!
Try not to use your bed to watch TV, pay bills, do work or read. That way, when you go to bed your body knows it is time to sleep. Sex is the only exception. :)
Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning because it slows brain activity, but you will end up having fragmented sleep because, as alcohol metabolizes, it becomes a nervous system stimulant. Anyone who has woken up at 3am after a long night out knows this phenomenon well!
Have a light snack before bed
If your stomach is too empty, hunger can interfere with sleep. However, if you eat a heavy meal before bedtime, the effort your body has to make to digest your food can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Therefore, have a small snack about 30 minutes before bed. A warm glass of milk, half a turkey sandwich, or a little cheese or yogurt can help.
Take a hot bath 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature once you get out that can leave you feeling sleepy. Be careful with showers, which can sometimes be invigorating. Also, recent research suggests even slight smells can activate the brain, so avoid that minty soap at night!
Make sure your bed and bedroom are quiet and comfortable
A hot room can be uncomfortable and can raise your nervous system, waking you up. A cooler room with enough blankets to stay warm is recommended for good sleep. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.
Use light to set your biological clock
As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes. At night, be sure to turn lights down low a few hours before bedtime. If you have to get up in the middle of the night to use the restroom, be sure to use a dim, downward facing light or nightlight.
Don’t stay in bed awake for more than 5-10 minutes.
If you find your mind racing, or worrying about not being able to sleep during the middle of the night, get out of bed, and sit in a chair in the dark. Do your mind racing in the chair until you are sleepy, then return to bed. No TV or internet though! That will just stimulate you more. If this happens several times during the night, that is OK. Just maintain your regular wake time, and try to avoid naps.
If you are a "clock watcher" at night, hide the clock.
Sleep only when sleepy This reduces the time you are awake in bed. The longer you stay in bed awake and anxious, the more likely your body is to associate the bed with being awake and anxious.
If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy
Sit quietly in the dark or read the warranty on your refrigerator. Do NOT watch TV, eat, or read something interesting- this will only reinforce your body to get up at that time. Think of little kids; if we gave them ice cream every time they woke up at midnight, we'd be guaranteed an ice cream party every night! Also, don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.
Don't take naps (at least not late in the day)
This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
Go to bed and wake up at the same time every day
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better. Again, think of children and babies- they need a set routine to have good sleep habits. Our brains are no different. More than +/- one hour from your regular sleep time can throw off your whole schedule.
Exercise regularly
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning will not interfere with sleep, and some find that exercise in the afternoon can be a good way to help you unwind. For some, too much activity late in the day can make sleep difficult. Pay attention to your body and how it reacts to exercise.
Develop sleep rituals
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises. Again, remember those babies! Taking a warm bath, shower, Meditation, prayer, or quiet time before bed are good ways for all of us to relax and get our body ready to sleep.
Your bed is for sleep and sex only!
Try not to use your bed to watch TV, pay bills, do work or read. That way, when you go to bed your body knows it is time to sleep. Sex is the only exception. :)
Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning because it slows brain activity, but you will end up having fragmented sleep because, as alcohol metabolizes, it becomes a nervous system stimulant. Anyone who has woken up at 3am after a long night out knows this phenomenon well!
Have a light snack before bed
If your stomach is too empty, hunger can interfere with sleep. However, if you eat a heavy meal before bedtime, the effort your body has to make to digest your food can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Therefore, have a small snack about 30 minutes before bed. A warm glass of milk, half a turkey sandwich, or a little cheese or yogurt can help.
Take a hot bath 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature once you get out that can leave you feeling sleepy. Be careful with showers, which can sometimes be invigorating. Also, recent research suggests even slight smells can activate the brain, so avoid that minty soap at night!
Make sure your bed and bedroom are quiet and comfortable
A hot room can be uncomfortable and can raise your nervous system, waking you up. A cooler room with enough blankets to stay warm is recommended for good sleep. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.
Use light to set your biological clock
As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes. At night, be sure to turn lights down low a few hours before bedtime. If you have to get up in the middle of the night to use the restroom, be sure to use a dim, downward facing light or nightlight.
Don’t stay in bed awake for more than 5-10 minutes.
If you find your mind racing, or worrying about not being able to sleep during the middle of the night, get out of bed, and sit in a chair in the dark. Do your mind racing in the chair until you are sleepy, then return to bed. No TV or internet though! That will just stimulate you more. If this happens several times during the night, that is OK. Just maintain your regular wake time, and try to avoid naps.
If you are a "clock watcher" at night, hide the clock.
For additional assistance with sleep problems, try some of these helpful resources:
Sleep Log
Sleep Alteration Instructions
Sleep Consolidation and Stimulus Control
This site is designed for informational purposes only. It does not render psychological services and is not intended to be a substitute for psychological services. If you are experiencing a medical or psychological emergency, you should immediately call 911 or visit your local emergency room. For more information see the full disclaimer.