7 Habits for Falling Asleep That Could Be Keeping You Up

You think you’re doing everything right to prepare for sleep, but you find yourself still awake an hour after turning off the light. Following habits other people swear by could be the problem. According to sleep experts, there’s no one-size-fits-all when it comes to a successful bedtime protocol. In fact, what works for some can make drifting off difficult or even impossible for others. Don’t let your pre-sleep routine keep you up. Learn what part of it could be hindering slumber and how to change the behavior for a restful, rejuvenating night.

Using a Sleep Aid

Sleep aids are big business, but they aren’t always the best fix. Some sleep medicines are meant only for short-term use, and some can be habit-forming or cause next-day dizziness.

For long-term insomnia, cognitive behavioral therapy for insomnia (CBT-I) is usually the first treatment doctors recommend.

Talk to your doctor before starting or stopping any sleep medicine.

Warming Up

If you get cold at night, wearing fleece pajamas and fuzzy socks to bed might seem like the perfect solution, except all that cozy heat can prevent the onset of sleep. Your body temperature naturally dips as you fall asleep, and being too warm can work against that.

The CDC recommends keeping your bedroom quiet, relaxing and at a cool temperature. Let the bedding provide the warmth instead of heavy sleepwear.

Avoiding Food

It’s never a good idea to indulge in bad foods or a heavy meal before bed but hitting the hay on an empty stomach can be just as detrimental to sleep. When your stomach is growling before bed, eat a light, sleep-promoting snack, like a handful of almonds, a banana, or a cup of yogurt. Skip large meals and alcohol before bed, and limit how much you drink in the last hour or two. A full bladder can wake you during the night.

Settling a Problem

While going to bed angry isn’t exactly a sleep inducer, trying to settle a major problem at night will likely stir up excitement or worry that could hinder sleep. Problem-solving requires energy and a thoughtful, focused mind, both of which are best achieved during the daytime hours. If you can’t come to a resolution at least a few hours before bedtime, write down your thoughts and set them aside for another day.

Answering Last-Minute Messages

Using electronics at night can be stimulating and make falling asleep harder. Even so, many people think answering late-night emails and text messages will give them a fresh slate come morning and help them sleep better at night. Avoid the urge. The CDC suggests turning off electronic devices at least 30 minutes before bedtime.

Reading in Bed

Although many people read in bed to bring on the sandman, sleep therapists don’t recommend it for insomnia sufferers, suggesting the bed be reserved for sleep and intimacy only. If you like to read before bed, try doing it in a chair and choose light material. Unsettling or challenging reading can make it harder to fall and stay asleep. And opt for an old-fashioned print book at night rather than an e-reader.

Leaving a Light On

Nightlights are fine if you need them for safety or comfort but leaving a hall or dim room light on can interfere with sleep. Complete darkness is the best way to get quality shuteye. If you typically get up during the night to use the bathroom, keep a flashlight by your bed and use it to guide you. Otherwise, make the room as dark as possible. It will improve the odds of getting deep, peaceful sleep.

What you thought was helping you sleep at night might be doing just the opposite. Reexamine your bedtime habits and see where you can make changes, starting with a consistent bedtime and wake time.

If trouble sleeping lasts for weeks or affects your days, see a doctor. Insomnia and sleep disorders are treatable.

Sources

• About Sleep, CDC
• Insomnia: Treatment, NHLBI, NIH