How to Get a Good Night's Rest

There are few things more frustrating than not being able to sleep.  Maybe you are working through a particularly stressful time in your life, maybe you just can’t shut your brain off, or maybe you just can’t sleep, doggone it.

There are a few things that you can make sure you do to optimize your chances of falling and staying asleep.

1. Make sure your environment is sleep-inducing: dark, cool, and quiet.  Some people need a little white noise (especially if they are trying to drown out the neighbors), and that is fine.  Keep your bedroom on the cool side, 60 to 70 degrees.  Have a comfortable mattress and pillows.  Use some eye shades if you can’t get your room dark enough.
2. Avoid daytime naps. This may make it more difficult for you to fall asleep at night.  Excessive daytime sleepiness is usually a sign that you are not getting enough sleep.
3. Try to get 7 to 8 hours. This is optimal for most people but you may require a little more or a little less.  Studies show that people who get between 7 and 8 hours have a lower incidence of some chronic diseases and live longer. 
4. Have a relaxing pre-bedtime routine. Take a warm shower or bath.  Read a book.  Drink a cup of herbal (non-caffeinated) tea.  Try to avoid electronic screens for 30 minutes before bed.
5. Go to bed and get up at the same time every day. Stick with a schedule and your body will put you to sleep and wake you up much more easily.  Also make sure you are getting enough exposure to natural light to keep your circadian rhythms intact.
6. Exercise each day. Even just a short walk can make a difference.  No strenuous workouts for 3 hours before bed.
7. No alcohol before bed. While alcohol is a depressant and can make you fall asleep, it also interferes with your sleep patterns and can cause you to wake up at night and not get restful sleep.  Also avoid nicotine (for a LOT of reasons).
8. If you do wake up during the night and are having trouble falling back to sleep, get up and read until you are sleepy. Dim the light a little, though, bright lights will wake you up.
9. Watch your evening fluid intake so that you don’t have to get up to use the bathroom.
10. Keep your evening meals on the light side. Heavy or rich food can keep you awake.

But wouldn’t it just be easier to take a pill?  Not in the long run.  Prescription sleep aids are addictive and have side effects.  They are ok to take for short term issues, but you are better off avoiding them for regular use.

Are natural sleep aids any better?  I would say the same for natural sleep aids as the prescription meds (except most are probably not addictive) and some do have side effects.  Here are some things you can try:

1. Herbal tea. This one you can probably use most nights without any problem.  Make it a part of your bedtime ritual (unless it will make you have to go to the bathroom in a couple of hours).  Herbal teas that are calming include chamomile, lavender, lemon balm, passionflower, and valerian (which can be pretty stinky).
2. Melatonin. Melatonin is a hormone that is secreted at night.  The studies on whether or not it helps with sleep when taken every night are mixed.  Most commonly this is used to help your internal clock recover from jet lag.
3. Magnesium. For folks who have a magnesium deficiency, taking magnesium before bedtime can help with sleep.
4. Tryptophan. This is an amino acid which is used in the production of serotonin and other proteins in the body.  Serotonin has an effect on our moods. Tryptophan might help you fall asleep faster although the evidence to support this is slim.

If you are having trouble sleeping, make sure you are doing all of the things above that will optimize your chances of sleeping better.  Of the natural aids, I would probably try the herbal teas first.  Hope this helps for those of you who are counting sheep!