Having trouble sleeping? Several factors may be to blame. Chronic pain, medications and even mental stress can make sleep elusive.
You probably can't control all of the factors that interfere with sleep, but you can adopt some habits that will help. Try these:
- Watch what you eat and drink. Avoid heavy food or alcohol before bed. If you're sensitive to caffeine, stay away from that, too.
- Soak up the sun. Get plenty of sunlight during the day to help synchronize your biological clock and get you ready for nighttime.
- Move. Daily physical activity is powerful. It can increase the amount of energy you expend, raise your feel-good hormones (endorphins) and help regulate your body temperature. This combination contributes to more peaceful sleep.
- Get in the rhythm. Go to bed and get up at roughly the same time every day to reinforce your body's sleep-wake cycle.
- Practice a relaxing ritual. Before bed each night, read, listen to a podcast, stretch or think of things to be grateful for. If you are a worrier and have a lot on your mind, jot down your concerns and possible solutions — then set them aside for tomorrow.
- Make your bedroom a sleep sanctuary. Avoid activities like eating, watching TV, browsing the internet, answering emails or talking on the phone while in bed. These activities are more stimulating than relaxing, and they can make it harder to fall asleep.
- Think cool, dark and quiet. Use room-darkening shades, earplugs, a fan or other devices. Choose comfortable bedding, and make sure you have enough room to stretch out.