Look at your life. Diet, exercise patterns, sleeping environment, habits, life-style, and current concerns, are they affecting your sleep?
Consider the effects of caffeine and alcohol on your system. Some people have trouble sleeping at night even if they have a small amount of caffeine in the morning. Others have problems snoozing if they have caffeine close to bedtime. Alcoholic drinks, on the other hand, may help some folks doze off initially, but their slumber may not be restful.
Watch what you eat. Certain foods may cause heartburn that can keep you up in the middle of the night. Drinking a lot of liquids close to bedtime can wake you up as well with trips to the bathroom. Also, be careful of eating too much or not enough. Both can disrupt sleep.
Don't smoke. Studies show nicotine, a stimulant, is associated with sleeping and waking difficulties.
Create an ideal sleep environment. Use your bed only for sleep. Make sure your mattress provides enough support. If noise is a problem, consider wearing ear plugs, playing relaxing music, or placing rugs, heavy curtains, or double-pane windows in your bedroom. Make sure the room is comfortable, dark, and cool.
Exercise at the right time. Studies show physical activity in the late afternoon can improve the quality of sleep, but working out 2 to 3 hours before bedtime may delay slumber.
Set a regular bedtime and wake-time schedule. Sleeping late or sleeping in may seem ideal on weekends, but it may give you trouble getting to bed on Sunday evening, or waking up on Monday morning.
Find time to relax before going to sleep. Bedtime rituals can help you unwind and encourage a more restful sleep. Different activities work for different people. Try gentle music, soaking in a warm bath, meditation, or a prayer.
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