You don't need to avoid sleep aids if you absolutely need them, but before you turn to pills, try these eight tips to help you get a better night's sleep:
1. Exercise: Going for a brisk daily walk won't just trim you down, it will also keep you up less often at night. Exercise boosts the effect of natural sleep hormones such as melatonin. A study in the journal Sleep found that postmenopausal women who exercised for about three-and-a-half hours a week had an easier time falling asleep than women who exercised less often. Just watch the timing of your workouts. Exercising too close to bedtime can be stimulating. Morning workouts that expose you to bright daylight will help the natural circadian rhythm.
2. Reserve for sleep : Don't use your bed as an office for answering phone calls and responding to emails. Also avoid watching late-night TV there. The bed needs to be a stimulus for sleeping, not for wakefulness. Reserve your bed for sleep.
3. Keep it comfortable : Television isn't the only possible distraction in your bedroom. Ambience can affect your sleep quality too. Make sure your bedroom is as comfortable as possible. Ideally you want a quiet, dark, cool environment. All of these things promote sleep onset.
4. Start a sleep ritual : When you were a child and your mother read you a story and tucked you into bed every night, this comforting ritual helped lull you to sleep. Even in adulthood, a set of bedtime rituals can have a similar effect. Rituals help signal the body and mind that it's coming to be time for sleep. Drink a glass of warm milk. Take a bath. Or listen to calming music to unwind before bed.
5. Eat—but not too much : A grumbling stomach can be distracting enough to keep you awake, but so can an overly full belly. Avoid eating a big meal within two to three hours of bedtime. If you're hungry right before bed, eat a small healthy snack (such as an apple with a slice of cheese or a few whole-wheat crackers) to satisfy you until breakfast.
6. Avoid alcohol and caffeine : If you do have a snack before bed, wine and chocolate shouldn't be part of it. Chocolate contains caffeine, which is a stimulant. Surprisingly, alcohol has a similar effect. It makes you a little sleepy, sleep during the night. Stay away from anything acidic (such as citrus fruits and juices) or spicy, which can give you heartburn.
7. De-stress :The bills are piling up and your to-do list is a mile long. Daytime worries can bubble to the surface at night. Stress is a stimulus. It activates the fight-or-flight hormones that work against sleep. Give yourself time to wind down before bed. Learning some form of the relaxation response can promote good sleep and can also reduce daytime anxiety. To relax, try deep breathing exercises. Inhale slowly and deeply, and then exhale.
8. Get checked : An urge to move your legs, snoring, and a burning pain in your stomach, chest, or throat are symptoms of three common sleeping problems are restless leg syndrome, sleep apnea, and gastroesophageal reflux disease. If these symptoms are keeping you up at night or making you sleepy during the day, see your doctor for an evaluation.
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