Stress, bad habits and even worrying about not getting enough sleep can keep you awake into the wee hours. If you struggle to get the shuteye you need but are hesitant to try sleep medications, home remedies can give you the rest you need.
Consider Your Environment
A good night's sleep starts with a good sleeping environment. The Mayo Clinic suggests setting up your bedroom for sleeping success. Keep the room cool and dark. Turn the thermostat down at bedtime to keep your room a little cooler than your home's daytime temp. Closing your door is ideal, but if you can't, get a fan, water feature or use soft background noise to muffle activity going on outside of your room. Having a TV or computer in your room will only tempt you away from sleep, so keep the bedroom electronics-free.
Ease Into It
You may be able to shake off insomnia by unwinding before you slip into the sheets. A relaxing bedtime routine helps you get ready for sleep. It may take some trial and error to figure out which bedtime ritual calms you best---a warm bath, listening to soft music, reading or gentle yoga. Avoid mental stimulation, such as loud music and video games.
Stick to the Rules
Don't allow yourself to lay in bed tossing and turning, urges the Mayo Clinic. If you are awake in bed for more than 15 minutes, get up and do something else until you feel like you can fall asleep. Never lie in bed and watch TV, read or work on your computer. Make it a sleep-only zone.
Thirty minutes of exercise daily will help, though make sure your workout is not within five hours of bedtime. Caffeine, alcohol and nicotine can all disrupt sleep patterns, so avoid or limit them as much as possible. Ban post-lunchtime lattes. Although you may feel sleepy during the day, naps make nighttime sleeping harder. Keep any nap to a maximum of 30 minutes, and never nap after 3 PM. Go to bed and wake up at the same time every day, even on your days off. Sticking to a schedule will help keep your sleep cycle on track.
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