Would You like to Have a Good Night's Sleep?

Before you go to the doctor and ask for a drug sleep aid, try these ideas first. Using sleep aids can be habit forming so it's in your best interest to try other methods first.

How old is the mattress you are sleeping on? Think back to the last time you bought a mattress. I'll bet it has been more years then you first imagined. One of the first best things to try is to buy a new bed. There are lots of choices out there. Check out the consumer magazines like "Consumer Reports". They will give a list of the best mattress in the marketplace. Ask people you know what kind of mattress they have and if they like it. Whenever you find your bed, treat yourself to new pillows, bedding, and comforters while you'll at it.

Try going with complete darkness. If that means special shades that completely block out the light, then go buy them. Have you thought about the light from the LED clock on your radio? It may sound trivial, but it's worth a try. Remove it from the room for a few days to make your room completely dark. You may also want to try a sleep mask that covers your eyes. If you go that way, make sure it is very soft and comfortable.

Don't treat your bedroom as the only room in your house or apartment. That means it's a bedroom not a TV watching room or a reading room. Keep the bedroom separate from the other activities in your life.

Give yourself 20 minutes or so to fall asleep. If you haven't fallen asleep in that time, get up and move to another room to find a quiet, boring activity. Try reading a boring instructional manual or computer book.

Try putting your daily sleep time on a schedule. It doesn't matter whether you are a night owl or an early riser, set a time and follow it.

While you may think alcohol will make you sleepy, quite the opposite happens. Yes, it will make you sleepy, but it will cause you to waken sometime during the night. Once that happens, it's very difficult to go back to sleep again.

Eating a heavy meal or even eating late can cause acid reflux and heartburn. This of course will keep you awake. The same thing can happen if you are hungry. Munch on a few crackers or something light if you feel hungry before you go to bed. A drink of warm milk may also help.

While some people are not affected by caffeine, most people are. You must avoid all forms of caffeine such as tea, coffee, soda, and chocolate after late afternoon. They are have some caffeine and will affect your ability to sleep.

Napping can be a blessing or a curse. If you are having difficulty sleeping, don't take a nap in the afternoon. These naps may be preventing you from falling asleep at night.

Melatonin is a natural supplement manufactured by the body. People have found a low dose, 3mg or less, can be very effective in helping them fall asleep. It's better than a prescription drug and worth trying before you go the drug route.