Health Topics

What to Do When You Have Trouble Sleeping

You may experience insomnia (an inability to sleep) because of discomfort, stress from personal concerns, or side effects from your medications.

12 Tips For a Better Night's Sleep

If you cannot sleep, try these tips:

  1. Establish a regular sleep schedule -- go to bed and get up at the same time every day.
  2. Make sure your bed and surroundings are comfortable. Arrange the pillows so you can maintain a comfortable position.
  3. Keep your bedroom dark and quiet.
  4. Use your bedroom for sleeping only; don't work or watch TV in your bedroom.
  5. Avoid napping too much during the day. At the same time, remember to balance activity with rest during recovery.
  6. If you feel nervous or anxious, talk to your spouse, partner, or a trusted friend. Get your troubles off your mind.
  7. Listen to relaxing music.
  8. Do NOT take sleeping pills - they are very harmful when taken with your other medications.
  9. Take diuretics, or "water pills" earlier, if possible, so you don't have to get up in the middle of the night to use the bathroom.
  10. If you can't sleep, get up and do something relaxing until you feel tired. Don't stay in bed worrying about when you're going to fall asleep.
  11. Avoid caffeine.
  12. Maintain a regular exercise routine; don't exercise within 2-3 hours before bed time.