Insomnia Cures: Getting a Good Night's Sleep

Several years ago, I was having trouble sleeping and went to visit my doctor. He sent me to a sleep study at the hospital, where I learned that there are many causes for insomnia, and that clinical insomnia is different than just not being able to get to sleep some nights. However, even people without clinical insomnia will have occasional bouts of sleeplessness and need some help getting to sleep.

If you're one of those people, perhaps the tips I learned at the sleep center and from personal experience can work for you too. Let's look at a few of them.

Develop a Sleep Habit

If I remember anything from my old psychology classes in college, I remember that the brain loves habit. We are creatures of habit, and as such, our brains like routine and familiar. If you're having trouble going to sleep at night, set a sleep schedule and a sleep habit. That is, set a routine that you do every night before you go to sleep, such as taking a warm bath, reading a book, changing clothes, locking up the house, turning things off. Follow this routine every night before going to bed, so your body can 'learn' that these activities means it's time to sleep.

Cut Down on Caffeine

If you must have coffee, tea and caffeinated sodas, keep them all prior to about 1pm or so. Anything after that can still cause problems with your sleep.

Avoid Alcohol

You know, this was one that surprised me, since alcohol always made me sleepy, but the sleep clinic explained that while alcohol might help you get to sleep, the way it reacts with the brain causes sleep to be light and you will wake sooner, reducing the quality of the sleep.

Turn Out the Lights

That means your television, lamps, nightlights, etc. Your bedroom should be as dark as you can stand it when you go to sleep at night. Exposing your skin and body to sunlight during the day is important and blocking light from your body at night is too. This helps your body set a cycle for sleep and awake, so that your body releases the right chemicals when it's time to sleep.

Use the Bed for Sleep

If you're ill, of course, you might be tempted to stay in bed, but even then you're probably better off to sleep or rest on the couch during illnesses. Save the bedroom and the bed for sleeping, sexual activity, changing clothes and that's about it. Do activities like reading, computer work and other things for other rooms.

Reduce Sounds and/or Add White Noise

For some people, a little white noise can help lull you to sleep while for others, dead silence is required. Try to avoid noises like the radio or the television set, because the brain will still register those sounds even if you aren't actively aware of it.

Quit Smoking

I was surprised to learn that quitting smoking can actually help with improved sleep quality. I don't know why it surprised me, since smoking causes so many other negative things too. Stopping smoking or reducing smoking especially before bedtime can help improve sleep and help you fall asleep faster too.

Sleep Aids and Medications

Sleep aids and sleep medication should be a last resort and used only occasionally. It's always best to discuss sleep medication, whether prescription or over the counter, with your health care professional before taking any, as some can interfere with medication or become habit forming.

Sleep is so important for good quality of life, for good mood, for physical health and emotional health and well being. If you're suffering from sleep disturbances, insomnia or other issues related to sleep, it's important to visit your health care professional.