Sleep is important for your physical and emotional health. Sleep can 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, or fatigue. If you feel anxious or have post-traumatic stress disorder (PTSD), you may also 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.
- Try not to use your computer, smartphone, or tablet to compute, text, or use the Internet while you are in bed.
- 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 or 4 hours before your bedtime.
- Try to not use technology devices such as smartphones, computers, or tablets during the hours before bedtime. The light from these devices and the emotions that can result from checking email or social media sites can make it harder to unwind and fall asleep.
- 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.