Are you having trouble sleeping — like so many of us do. Maybe you’ve already tried some advice you’ve found online. But here’s the thing: there’s more than one way to ensure a good night’s sleep, and every solution doesn’t work for every person.
Here are a few things you can try to see if they help for you:
1. Turn off the TV. If you’re watching a TV show with a laugh track or other loud noises before, turn it off and opt for calm in the last hour before bed to help you settle.
2. Eat something. There’s evidence that a high-carb snack about half an hour before bedtime can help you sleep in the same way that eating a piece of cake at a party will make you sleepy a few minutes later.
3. Try Benedryl. It’s not just for sinus problems and allergic reactions. The active ingredient in Benedryl is used as a sleep aid too. Two regular Benedryl tablets or capsules is the equivalent of one sleeping pill. (Make sure your doctor approves of your use of this or any medicine or supplement.)
4. Try melatonin supplements. There are many brands of melatonin supplement options online and in stores. You may have to try more than one to find the brand that works best for you.
5. Change your pillow. If you’re losing sleep because of tossing and turning, try getting a new memory foam pillow. If that doesn’t help, you may need a new mattress or mattress topper as well, but try changing the pillow first since that’s less expensive.
Of course, you should also reduce you consumption of caffeine after dinner and try eating a smaller evening meal so that it will be completely digested before bedtime. Incomplete digestion of a large meal can disrupt sleep.
I also find it useful to keep my bedroom just a little cooler than I find comfortable during the day. A cool room induces a natural instinct to sleep.
When you carefully consider how you approach sleep every night, you’ll find that you can make changes that lead to better rest.