Insomnia — a condition that causes problems both with falling asleep and staying asleep — affects millions of people. Since sleep researchers have found inadequate sleep to have many health consequences, it’s obvious that it’s not just important but vital to sleep well. Fortunately, those same sleep researchers have also discovered the conditions that affect quality of sleep. Simple lifestyle changes can have you sleeping like a baby in no time. Here are 12 things to do before you even think about asking your doctor for a sleeping aid or buying one over the counter.
1. Invest in good bedding. Getting a good night’s sleep may be as simple as getting a new mattress. Many people report that memory foam mattresses allow them to completely relax and sleep deeply for the first time in their lives. Indulge in the very best bedding you can afford, too. Sheets with the highest thread count are soft and luxurious, and your blankets and comforters should also give you a feeling of being pampered.
2. Be consistent. Going to bed at the same time every night and getting up at the same time every morning (yes, even on weekends) helps your body get used to your sleeping pattern. After a while, it will “expect” to go to sleep at a certain time, and you may not even need an alarm clock to get up for work. (You’ll find that your day starts out much better when you wake naturally rather than being jarred awake by an alarm.)
3. Create a comfortable sleeping environment. Your bedroom should be quiet and dark. Even the slightest bit of noise or light—such as the ticking of a clock or a light left on outside—can disturb sleep, even though the sleeper may not be aware of it. Do what you have to: a sleep mask and room-darkening blinds will screen out the light; earplugs and “white noise” like a fan can help with intrusive noises. The best temperature for sleeping is 68-72 degrees Fahrenheit. Make sure you don’t go above 75 or below 54.
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Article comments
1 - Terry Roberts
Thanks for this article. I've suffered from insomnia for a while and you'd be surprised at the number of people who just don't consider it to be serious. It IS serious and it can affect you quality of life very negatively. Let's hope lots of people read this and start taking it more seriously. Thanks again.
2 - Gustaf Eriksson
It is weird that simple things like the above still are not widely spread. So many people turn to sleeping pills as a "quick fix", instead of addressing the underlaying cause(s).
Maybe that is a sign of our fondness for finding simple solutions - or plain laziness? It does take some time and effort to learn to relax and sleep properly, but the results are well worth it.
I suffered badly from insomnia few years ago, but simple technigues that have been around for many many years, worked beautifully for me.