Learn the seven best sleeping tips from sleep specialist Priyanka Yadav, D.O. in this Howcast video.
Some of the ways to help you sleep better at night include practicing good sleep hygiene. The first thing you want to do is to avoid electronics, such as the computer or TV at night. Not only do they engage you and stimulate you, but light from these devices can also suppress melatonin. Melatonin is a hormone that is secreted by your brain to help with sleep onset. A warm bath at night might help you drop your body temperature, which is supposed to happen when you are trying to fall asleep and also keeping your bedroom a cool environment will also help expedite that process.
Now, you do want to avoid certain products which might combat sleep at night. Caffeine is one of them. You want to avoid caffeine starting six hours prior to your bedtime. Caffeine fights with the chemical called Adenosine, which helps you with sleep onset and getting deeper levels of sleep. You also want to avoid alcohol starting two to three hours prior to your bedtime. Now, alcohol might help you get to sleep, but it does fragment your sleep once you’ve metabolized it two to three hours later.
You also want to consult with your doctor about your medication list to see if there are any medications that might be contributing to insomnia at night. You also want to take better care of some of the medical problems that you might have, as some of these medical problems can contribute to sleep maintenance insomnia, such as benign prostatic hypertrophy or diabetes.
There are many ways to help you sleep better at night. If practicing good sleep hygiene is not enough, then you might want to consult with your doctor to see if there’s any other cause of your insomnia at night.