Here's some things to check out:
Evening Schedule:
* Relax your body. To reduce muscular tension, try techniques such as meditation, progressive relaxation, or even taking a warm bath.
* Unwind mentally. About a half hour before going to bed, enjoy a low-key activity such as reading or listening to music.
* Once in bed, try to stop worrying. Avoid solving your problems from your bed. Before going to bed, make a list of problems and next steps for the following day.
* Try a high-carb snack. A light snack that is high in carbohydrates, such as a plain bagel, might help you relax.
* Avoid heavy, spicy, or high-sugar foods.
* Stop drinking coffee by noon. Or don't drink any at all. It can stay in your system for up to 18 hours.
Follow a schedule
Go to bed and get up at the same time every day even on weekends. Creating this routine can help condition your mind and body to expect sleep at a regular time.
Go out in the bright sun every morning for 10-15 minutes. Helps keep your body clock in order.
Things to Avoid
Some activities can interfere with sleep especially if you engage in them too close to bedtime:
Exercise
Avoid exercising within three hours of bedtime. Some people try to tire themselves out by exercising close to bedtime. This tactic can backfire, since exercise actually stimulates the body by speeding up the heart rate and metabolism. Theres a positive flip side: Exercising on a regular basis (during the day, ideally) may help you sleep well at night.
Smoking
Nicotine is a stimulant that can keep you awake. Avoid smoking in the six hours before your bedtime.
Alcohol
Although alcohol may seem to help you fall asleep, it can disrupt your normal sleep pattern during the second half of the night and leave you feeling unrested. Its best to avoid alcohol before bedtime.
Caffeine
Caffeine can delay your sleep and cause you to wake up during the night. Avoid caffeinated drinks and foods (coffee, tea, cola, chocolate) after noon. You may want to try avoiding caffeine entirely and see if your sleep improves.
Liquids
Avoid drinking fluids before bedtime to decrease the chance of having the urge to go to the bathroom during the night.
Some products that may affect sleep:
Classes of Drugs
* Alertness medications
* Analgesics
* Antidepressants
* Arthritis medications
* Asthma medications
* Blood pressure medications
* Cold/allergy medications
* Diet pills
Do a bedroom check
Your bedroom may not be as conducive to sleep as it could be. The following strategies can make your bedroom more sleep-friendly:
* Block out noise. Or better yet, eliminate it. Even if you fall back to sleep after noise wakes you, the quality of your sleep can be compromised. Turn off radios, televisions, or stereos in the bedroom (and other rooms as well). If you cant control the noise, try earplugs.
* Reduce light. The issue isnt merely how light affects your eyes. Light also affects the way your brain produces hormones that regulate your sleep cycle. Even a minimal amount of light can disrupt your sleep. Possible solutions: Ask your sleep partner to read in another room; wear a sleep mask; use heavy shades or other window treatments that keep the room very dark.
* Adjust the room temperature. If you are too warm or too cold, you are less likely to sleep soundly. Adjust the thermostat, your sleep clothes, or your bedding; open or close a window.
* Move the clock. If you have insomnia, looking at the clock can make you anxious. Therefore, its best to keep it out of view.
* Have your pet sleep somewhere else. If your dog or cat sleeps in your bed, your chances for sound sleep are jeopardized. Have your pet sleep on the floor, or get your pet its own cushion and place it in another room.
* Address your partners sleep problems. A bed partner who snores, tosses and turns a lot, talks while sleeping, or gets up often can affect your own sleep. In some cases, using earplugs or adding white noise (from a fan or similar humming appliance) can help. If your partner gets up a lot, make sure he or she sleeps closest to the door. If your partner tosses and turns, consider a larger bed, or even separate beds.
* Do you sleep with the window open? Does a neighbor have a new dog that barks late at night? Any other noise coming through the window that's different than before?
* Have you started taking any new over the counter supplements, vitamins or treatments for anything? Try stopping the over the counter treatments for a week to see if they are part of the problem.
Perhaps the best solution for you and your partner is to get to the source of the problem by consulting a healthcare provider.
Tips for shift workers
If you need to get a good night's sleep during the day, one of your biggest challenges may be dealing with the sunlight. Here are some suggestions:
* If possible, work in brightly lit areas during your shift.
* When you drive home in the morning, wear sunglasses. Limiting light to your eyes tricks the brain into thinking its getting close to nighttime.
* Make sure your bedroom is absolutely dark. If any daylight is creeping in through the curtains or shades, drape a thick towel or blanket over the window. You might also consider wearing a sleep mask.
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