By Barrie av / Apr, 29 2023
Can't sleep? You're not alone. A few small changes to your night and day routines can make a big difference. Below are clear, practical steps you can try tonight—no fancy gadgets required.
Start by fixing the basics: dim lights an hour before bed, turn off bright screens or use a blue-light filter, and set the room to a cool, comfortable temperature (around 60–68°F / 15–20°C). Avoid heavy meals, nicotine, and caffeine in the late afternoon or evening. If you drink alcohol, know it may help you fall asleep but usually fragments sleep later in the night.
Use a short wind-down routine: read a low-key book, take a warm shower, or do 5–10 minutes of breathing exercises. Try the 4-4-8 breathing technique—inhale for 4 seconds, hold 4, exhale for 8—to calm a racing mind. If worries keep you up, keep a small notebook by the bed and jot the one or two things you’ll handle tomorrow. That tiny ritual often stops the loop of anxious thoughts.
Consistency matters. Wake up and go to bed at the same time every day—even weekends. Get 20–30 minutes of daylight early in the day; natural light helps set your circadian rhythm. Move your body daily—moderate exercise improves sleep quality—but finish intense workouts at least a few hours before bed.
Watch naps: a short nap (20–30 minutes) can refresh you, but long or late naps make it harder to fall asleep at night. Evaluate your bedroom: a supportive mattress and pillow, blackout curtains, and minimal noise can transform sleep. If noise is unavoidable, try white noise or a fan to mask disruptions.
Supplements and medicines: melatonin can help reset sleep patterns for short-term issues (jet lag, shift work), but dosing and timing matter—start low and talk to a pharmacist or doctor if you have health conditions or take other meds. Over-the-counter sleep aids and prescription drugs have roles, but they come with side effects and are not long-term fixes. Use them only under guidance.
When to see a doctor: if you regularly take longer than 30 minutes to fall asleep, wake up frequently, snore loudly, gasp for air, or still feel tired after a full night, get medical advice. Those can be signs of insomnia, sleep apnea, restless legs, or other conditions that need treatment beyond lifestyle changes.
Start with small steps tonight—consistent bedtimes, less screen light, a cool room, and a short wind-down. If those don’t help after a few weeks, talk to a healthcare professional who can recommend targeted treatments or tests. Better sleep is usually a few habits away.