Getting enough good-quality sleep is essential to staying healthy and aging well. Certain sleep problems such as sleep apnea require medical treatment, but Harvard Medical School has provided 10 simple steps that can help you overcome general sleep difficulties, including insomnia.
1. Stick to a consistent sleep schedule and routine. A set sleep routine will “train” you to fall asleep and wake up more easily.
2. Use the bed only for sleep and sex.
3. Cut down on caffeine. For some people, a single cup of coffee in the morning means a sleepless night. Caffeine can also increase the need to urinate during the night.
4. Be physically active. Regular exercise provides sleep benefits.
5. Limit daytime naps. Prolonged napping can disrupt natural sleep cycles and prevent you from feeling tired enough to fall asleep.
6. If you use tobacco in any form, quit. Nicotine makes it harder to fall asleep.
7. Use alcohol cautiously.
8. Improve your sleep surroundings. Remove the television and phone. Keep your room quiet, dark, and relatively cool, with a comfortable bed and minimal clutter.
9. If you’re still awake after about 20 minutes in bed, get up and read awhile to relax. Otherwise, you’ll set yourself up for tossing and turning.
10. Try to avoid taking sleeping pills. If you do take a prescription sleep medicine, work with your doctor to use it effectively and for as short a time as possible.