If your bedroom is boiling hot — or even slightly warm — do what you can to cool it down. "Warmness may make you feel sleepy, but is not conducive to deep sleep," Logie says. "Our body starts to naturally cool later in the day and keeping your room cooler can help speed up this process that's involved with you falling asleep quickly and getting that deeper sleep."
Sleep stability means pinning your bedtime to the same time every night, even on weekends, and waking up at the same time every morning, even on weekends. The key is to settle into a groove or a cycle that your body understands and responds to. Once you do this, it’s really quite amazing. You’ll sleep better, feel better, have more energy, and worry less.
Sometimes counting sheep just doesn't get the job done. For over-the-counter support for a good night's sleep, Good Sense's Sleep Aid Doxylamine could be just what you need to get you over the hurdle and off to Dreamland. The active ingredient, doxylamine, helps calm the brain and lets you forget about all the things going on in your world. Each tablet contains 25 mg of doxylamine succinate.
Leave the distractions at the door and create a bedtime ritual for yourself: darken the shades, take a hot bath, and, most importantly, set a media curfew for yourself so you're not laying in bed looking at your phone for an hour. "Turn off all the screens and sit with a cup of tea or a notebook in dim light," she suggests. Training your body to wind down at the same time every night will help your inner biological clock know when to sleep, and you'll wake up feeling much more refreshed the next day.
When it comes to feeling tired of feeling so tired, I'm certainly not alone. Insomnia is incredibly common in the U.S., with 30 to 40 percent of American adults experiencing some symptoms of insomnia each year. [Etiology of adult insomnia]. Dollander M. L'Encephale, 2003, Mar.;28(6 Pt 1):0013-7006. So for anyone out there who has developed an expertise in fruitlessly counting sheep, we've rounded up a few strategies for finally catching those long-lost Z's when you can't sleep. And if you’re reading this at 3 a.m. because your mind won’t stop racing, don’t worry; we have tips for what you can do right now to improve the chances of getting (at least some) sleep.
See a Doctor. While lifestyle changes are the first line of treatment for sleeplessness, if you’re still not getting enough rest after improving your bedtime routine and trying a variety of relaxation strategies, a physician may be able to help determine if your sleeplessness is merely a symptom of another health concern, and prescribe appropriate treatment.
Abdominal breathing. Most of us don’t breathe as deeply as we should. When we breathe deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, it can actually help the part of our nervous system that controls relaxation. Close your eyes and try taking deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth. Make each exhale a little longer than each inhale.
Set a Routine. If you get up early one morning and then sleep in the next, it can be hard to fall into a rhythm. For the 17 percent of Americans who do shift work, an erratic schedule may be part of the job. But if that doesn't apply to you, going to bed and waking up at roughly the same times every day can help you fall asleep faster and sleep more soundly.