You are not alone in suffering with sleep problems — nor are you alone in seeking solutions. Others have found relief for insomnia through a vast range of approaches; one or several of these may work for you:
- Promote sleep with relaxation techniques and other lifestyle changes
- Avoid certain foods and drinks
- Discover patterns in your sleep habits
- Consult your healthcare provider for help in understanding and treating your sleep problems and ask if medications are right for you
If you are having trouble sleeping, the following tips might help:
- Drink a glass of warm milk. It turns out there’s a scientific basis for your grandmother’s old-time remedy. Milk contains tryptophan, a chemical that may promote sleep in some people.
- Have a light snack, but only if you’re hungry. Going to bed hungry can affect your sleep. High-carbohydrate snacks, such as crackers, pretzels, or a plain bagel, are good bedtime snacks. But be careful not to overeat; indigestion can interrupt sleep.
- Stay out of bed until you feel tired enough to go to sleep. Whenever you’ve been lying in bed for 20 minutes and can’t fall asleep, go into another room and do something relaxing, such as reading a book. Return to bed only when you’re sleepy.
- Some of today’s sleep medicines are highly selective; they specifically promote sleep.
- Many traditional sleep aids are “non-selective” and can affect you in other ways in addition to promoting sleep.