Do you have a hard time getting to sleep? Once you fall asleep, do you wake up throughout the night? If so, there are some things that may help. Taking a proactive approach to getting a good night’s rest can help ensure you wake up refreshed and ready to go.

From eating the right foods to fixing creaks and squeaks in the commercial hardwood flooring, use the tips below to eliminate sleep problems for good.

Wake Up the Same Time Every Day

While it may be tempting to sleep in on the weekends, especially if you have to get up early during the week, try to stick to a schedule. If you suffer insomnia, this is particularly important. It is important to get up at the same time each day to train your body.

Eliminate Stimulants and Alcohol

The effects of caffeine can last a few hours and, in some cases, up to 24 hours. If the effects last that long, it is obvious that it may have an effect on your sleep. Not only can caffeine cause issues as you try to fall asleep, but it can also cause you to wake up frequently.

Drinking alcohol can have a sedative effect the initial few hours after drinking it, but it can cause you to wake up throughout the night and result in a non-restful night of sleep. If you take any prescriptions or OTC medicines that are stimulants, like asthma inhalers or decongestants, talk to your doctor about when to take them to avoid the effect they have on sleep.

Limit Your Naps

Even though napping may seem like an effective way to catch up on missed sleep, this is not always the case. You must establish and maintain a regular sleep pattern and train yourself to associate sleep with certain cues, such as a set bedtime or darkness. If you nap, it can impact your ability to get a good night’s rest.

Exercise Regularly

When you exercise regularly, it can help improve your sleep duration and the quality of your sleep. However, do not exercise right before going to bed. If you engage in physical activity right before bed, it can have a stimulant effect, which is why you should avoid it. Try to finish your exercise session for about three hours or more before you plan to go to bed.

Limit What You Do in Bed

The bed should be reserved for sleeping or being intimate with your partner – that is it. If you are dealing with insomnia, do not try to study, make a phone call, or balance your checkbook while you are in bed. It is also best to avoid listening to the radio or watching television while in bed. All these activities may make you more alert and make it hard for you to fall asleep.

Avoid Eating or Drinking Right Before Bed

If you eat a late dinner or snack before bed it may activate your digestive system and cause you to stay up. If you experience GERD – gastroesophageal reflux (commonly called heartburn) it is important you avoid drinking or eating right before going to bed. This is because it can cause your symptoms to get worse. Also, if you drink too many fluids before going to bed it can overwhelm your bladder, which will require you to get up and go to the bathroom throughout the night, disturbing your sleep.

Make Sure You Have a Comfortable Sleeping Environment

Noise, lighting, and temperature should be set so that your bedroom is conducive to going to sleep and remaining asleep. Make sure that your bed is comfortable and if you have a pet who sleeps in the room with you, think about putting them elsewhere if it makes a lot of noise during the night.

Make a List

If you discover that you lay in bed, thinking about what is going to happen tomorrow, try to put aside some time, maybe after dinner, to think about the day and make plans for tomorrow. The goal of doing this is to avoid having to do these things when you are trying to go to sleep. You can also make a list of work-related activities for the next day before you go to work. By doing this, you can eliminate some concerns that may otherwise keep you up.

Reduce Stress

There are several stress reduction methods and relaxation techniques you can try to help relax the body and mind before going to bed. Some examples include deep breathing techniques, progressive muscle relaxation, biofeedback, meditation, and imagery.

Try Cognitive Therapy

People who suffer from insomnia may find cognitive therapy. With this therapy, it is possible to identify and correct any inappropriate beliefs or thoughts that may lead to cases of insomnia. Also, cognitive therapy will help you get the right information regarding sleep norms, changes in sleep as you age, and help you set reasonable goals, along with other things.

Avoid Watching the Clock at Night

If you stare at your clock when trying to go to sleep or when you wake up in the middle of the night, it can increase your stress levels. Increased stress makes it much more difficult to fall asleep. A good idea is to turn the face of the clock away from you.

If you wake up in the middle of the night and are unable to get back to sleep in around 20 minutes, try getting up and engaging in a restful and quiet activity, like listening to music or reading. Make sure the lights remain dim because bright light will cause your internal clock to “wake up.” Once your eyelids begin to droop and you are ready to go to sleep, go back to bed.

Follow Through

Some of the tips mentioned above are easier to implement in your daily or nightly routine than the others. However, if you make sure to stick to them, the chances you will get a restful night of sleep will go up. With that in mind, it is not that easy to treat all sleep issues and sometimes, if the tips above are not effective, it may mean you are dealing with a more serious sleep disorder, such as narcolepsy, restless legs syndrome, apnea, or another clinical issue. If you do not see any improvement in your sleep issues after trying the tips above, speak with your doctor or a sleep specialist.

Sleep is essential for life. Make sure you are getting a good night’s rest by implementing the tips above. Your body and mind will thank you and you will feel better throughout the day when you sleep well at night.  Call Alaska Sleep Clinic today for help if think your sleep issues are apnea-related.