Keep your sleep life and wake life separate, for example, do not keep electronic devices like laptops and televisions in your bedroom. Do not do work or go online in bed. Your bedroom should be for sleep alone. This will send a signal to your body that, when you enter the bedroom, it’s time to wind down. If you live in a studio or dorm, consider hanging a tapestry or sheet between your bed and the rest of the apartment. [1] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Make sure your bedding is comfortable. All cotton sheets are best, as they tend to cause less irritation. Make sure pillows, comforters, and mattresses are not made from allergens. If your mattress is old or lumpy, consider a replacement. If you cannot afford a replacement mattress try investing in a foam sleep pad from a department store. [2] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Pay attention to temperature. The ideal temperature for sleeping is between 65 and 67°F (18. 3 and 19. 4°C). Invest in an air conditioner or box fan if your room is too warm. If you live in an area where it gets cool at night, try leaving your windows open. [3] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source

Take a series of five breaths. Place your hand on your belly and breathe in, channeling air in such a way that your hand rises with your stomach. Hold for three counts and then exhale for three counts. Repeat five times. Stay in the present moment by tuning into your senses. Pay attention to how your body feels, how the mattress and sheets feel against your skin. Notice any sounds you hear from the window and any other sensory experiences. Try tensing and then relaxing your toes. Pay attention to how your toes feel, tense them, hold for 10 seconds, and then release.

Nicotine, in addition to keeping you awake, comes with a host of other health problems. It’s best to work on cutting cigarettes and nicotine altogether. Talk to your doctor about ways to go about quitting. Caffeine stays in your system for a fairly long time, about six hours, so it’s best to stop drinking caffeinated beverages in the early afternoon. Coffee, soda, energy drinks, and some teas all contain caffeine. If you drink any of these beverages later in the day, make sure they’re caffeine free. [4] X Research source Alcohol can make you sleepy; however, the sleep you have when drinking is of lesser quality. You’ll end up waking up tired if you drink before bed, especially in excess. Try to avoid the nightcap if you want to fall asleep faster. [5] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source

If you find scrolling or your phone or watching something before bed relaxing, you don’t have to give it up completely. There are blue-light-blocking glasses you can buy online that will filter out the blue light from screens. Some devices even have a nighttime setting that reduces blue light. [7] X Expert Source Jeremy Bartz, PhDClinical Psychologist Expert Interview. 8 January 2021.

Reading is great way to wind down and tends to cause fatigue if done around bedtime. Find a relaxing book to read, something lighthearted and fun, and try to read a chapter or so before bed. [9] X Research source Watching television can help some people wind down; however, the blue light emitted from the set can have a stimulating effect on the brain. Try limiting your exposure to television before bed to 30 minutes and pick a relaxing show, like a lighthearted sitcom, over something more serious like a news or crime show. [10] X Research source Engaging in activities like crossword puzzles or sudoku can help you wind down before bed.

Melatonin works by making you feel sleepier. It can decrease the amount of time it takes you to fall asleep. It’s typically used to treat sleeplessness or mild sleep disorders. You typically take about 5 milligrams of melatonin about half an hour before bed. [11] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Melatonin should not be used long-term as it can cause dependency. It may cause side effects like dizziness, daytime sleepiness, and headaches. It can interact with blood thinning medications, diabetes medications, birth control, and medications that suppress the immune system. If you’re on any of those types of meds, talk to your doctor before you take melatonin. [12] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source

Diphenhydramine (Benadryl, Unisom SleepGels) are antihistamines that cause sedation. They can cause side effects like daytime drowsiness, blurred vision, constipation, and urinary retention. Doxylamine succinate (Unisom SleepTabs) is another sedating antihistamine that causes similar side effects. [13] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Valerian is plant a supplement sometimes taken to aid with sleep. Studies are conflicted over whether it actually helps with sleep. [14] X Research source Talk to your doctor before choosing any over-the-counter sleep meds. You want to make sure such meds are safe for you, given your lifestyle, existing medications, and medical history. [15] X Research source

Your doctor will probably ask you a series of questions about your sleeping patterns and overall quality of your sleep. They may order certain tests to rule out possible underlying conditions. Your doctor will make a decision about what type of prescription meds would work for you, given your medical history and any possible condition causing your sleep issues. They will also go over potential side effects of the meds and any lifestyle changes you’ll need to make when taking them. It can take awhile to find the right sleep medication. You might have to experiment with different meds before you find the right type and dose. Insurance companies might not want to cover sleeping medications unless you’ve been diagnosed with a specific condition, such as insomnia, so your doctor may give you a diagnosis to ensure your meds are covered.

Try to engage in some form of exercise each day. While you don’t need to hit the gym to do vigorous aerobics each day, going for a short walk or run every day can have great benefits for your sleep schedule as well as your overall health. [18] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source Timing is important when it comes to exercising for sleep. Exercising too late in the day may cause a rush of adrenaline, which may make it harder to sleep at night. Try not to exercise in the four to five hours before bed. [19] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source