Sleeping Better

Sleep is important for your physical and emotional health. Sleep may help you stay healthy by keeping your immune system strong. Getting enough sleep can help your mood and make you feel less stressed.

But we all have trouble sleeping sometimes. This can be for many reasons. You may have trouble sleeping because of depression, insomnia, fatigue, or Sjögren's syndrome. If you are depressed, feel anxious, or have post-traumatic stress disorder (PTSD), you may have trouble falling or staying asleep.

Whatever the cause, there are things you can do:

Your sleeping area

Your sleeping area and what you do during the day can affect how well you sleep. Too much noise, light, or activity in your bedroom can make sleeping harder. Creating a quiet, comfortable sleeping area can help. Here are some things you can do to sleep better.

• Use your bedroom only for sleeping and sex.
• Move the TV and radio out of your bedroom.
• Keep your bedroom quiet, dark, and cool. Use curtains or blinds to block out light. Consider using soothing music or a "white noise" machine to block out noise.

Your evening and bedtime routine

Having an evening routine and a set bedtime will help your body get used to a sleeping schedule. You may want to ask others in your household to help you with your routine.

• Get regular exercise but not within 3 to 4 hours before your bedtime.
• Create a relaxing bedtime routine. You might want to take a warm shower or bath, listen to soothing music, or drink a cup of noncaffeinated tea.
• Go to bed at the same time every night. And get up at the same time every morning, even if you feel tired.
• Use a sleep mask and earplugs, if light and noise bother you.

If you can't sleep

• Imagine yourself in a peaceful, pleasant scene. Focus on the details and feelings of being in a place that is relaxing.
• Get up and do a quiet or boring activity until you feel sleepy.
• Don't drink any liquids after 6 p.m. if you wake up often because you have to go to the bathroom.

Your activities during the day

Your habits and activities can affect how well you sleep. Here are some tips.

• Exercise during the day. Don't exercise after 5 p.m. because it may be harder to fall asleep.
• Get outside during daylight hours. Spending time in sunlight helps to reset your body’s sleep and wake cycles.
• Don't drink or eat anything that has caffeine in it, such as coffee, tea, cola, and chocolate.
• Don't drink alcohol before bedtime. Alcohol can cause you to wake up more often during the night.
• Don't smoke or use tobacco, especially in the evening. Nicotine can keep you awake.
• Don't take naps during the day, especially close to bedtime.
• Don't take medicine that may keep you awake, or make you feel hyper or energized, right before bed. Your doctor can tell you if your medicine may do this and if you can take it earlier in the day.

If you can't sleep because you are in great pain or have an injury, you often feel anxious at night, or you often have bad dreams or nightmares, talk to your doctor.

Credits

By	Healthwise Staff
Primary Medical Reviewer	Kathleen Romito, MD - Family Medicine
Specialist Medical Reviewer	Jessica Hamblen, PhD - Post Traumatic Stress Disorder
Last Revised	January 13, 2011