How to Get to Sleep Safely

There have been seasons of my life where I have had trouble getting to sleep. Even as a child, when my parents had instilled in me the importance of getting a full eight hours of sleep, I would have nights where slumber just would not come easy. Wide awake when I should have been asleep for hours, my mind would wander from one thought to the next, quite often worrying about problems that never actually materialized. What a waste!

I wish I could say that, as an adult, I am completely cured of the sleepless night problem. Unfortunately, that is not the case. I have discovered, however, that there are a few tricks that can be used, short of taking a sleeping pill, to finally drift off and avoid spending the entire next day stretching and yawning.

1. Reduce the Worry Factor. Some folks (like me) tend to be worriers. We don't like to be that way, but fretting over the details of life seems to come natural to us. When those problems get in the way of sleep, we have to remind ourselves that most of the things we worry about in the middle of the night are seldom as severe in the light of day. We have to convince ourselves that, unless we are able and willing to get up and fix the problem at 2 o'clock in the morning, we should probably just try to get enough rest to attack the problem with energy the following day. If you fit this category, close your eyes, take a deep breath, and focus your thoughts on something pleasant.

2. Try Some Tryptophan. You know how easy it is to fall asleep after that big meal on Thanksgiving? The turkey you ate contains a naturally-occurring chemical called tryptophan, which triggers the brain to crave sleep. Try keeping some turkey lunchmeat in the refrigerator, and nibble on a slice or two about an hour before bed time. Another great pre-bedtime snack is a glass of warm milk that has been sweetened with honey. If you try these two foods, make sure they are reasonably small portions. Going to bed immediately after eating a large meal or a lot of snack foods can be another reason you aren't falling to sleep right away. This rule also applies to beverages, since having to get out of bed and relieve a full bladder at 3:30 AM obviously interrupts the sleep you are working so hard to get.

3. Time Your Work-Out. There's no question that many people are fitness-crazy these days. By the same token, those same people lead busy lives, and will frequently put off that 20-minute treadmill session until just before bedtime. Unfortunately, this tends to get the circulation going its strongest pace of the day, just when things should be slowing down a bit. If you have trouble getting to sleep, try exercising in the morning before leaving the house. Even if that is not possible, it would be better to conduct your work-out at least a few hours prior to bedtime.

4. Avoid Evening Caffeine. You might enjoy a hot cup of coffee with that slice of apple pie that comes after supper, but when you are fighting a sleep problem, that late-day caffeinated beverage is a stimulant you don't need. This obviously includes other beverages that contain caffeine, as well, such as sodas and tea. Water or milk are better choices for those fighting insomnia.

5. Avoid Daytime Naps. There are many who believe that a "power nap" in the middle of the day helps keep you fresh for late-day activities. But when falling asleep at bedtime is your problem, being tired late in the day is a real blessing. Daytime naps might be enjoyable, but if they are only 10 or 15 minutes long, it is not likely that they are providing the deep sleep that your body really needs the most.

These home-spun methods can be very effective when the lack of sleep is an occasional problem. If insomnia is a continuous problem, however, you should definitely consult your primary care medical physician. Trouble falling asleep and the weary days that follow may be the symptoms of some greater health issue, including such problems as sleep apnea. Your doctor may prescribe a short-term trial of medication, or may suggest an evaluation at a clinic where your sleep patterns can be thoroughly assessed.