Most of us have experienced trouble sleeping at one time or another. This is normal and usually temporary. But if sleep problems are a regular occurrence and interfere with your daily life, you may need to try some of these.
Keep track. Record how much and when you sleep, fatigue levels throughout the day, and any other symptoms. This serves two purposes: It can identify activities that help or hurt the chances of a good night’s rest, and it’s a useful tool for a doctor or therapist, should you decide to see one.
Try therapy. Cognitive Behavioral Therapy for Insomnia is a pretty common technique. Also called CBT-I, the therapy typically involves self-monitoring, mental strategies (like developing positive thoughts about sleep), and creating an environment that promotes sleep—and it’s been shown to improve sleep quality.
Establish a regular bedtime routine. Find activities that help you wind down before bed, and stick to the same sleep-wake schedule, even on weekends.
Use the bed appropriately. Bringing work into the bedroom is a sure-fire way to discourage sleep quality.
Choose the right mattress. Uncomfortable bedding has been linked to poorer sleep quality, while a comfortable mattress can up the chances of a satisfying snooze.
Don’t smoke. Need another reason to quit? Smokers commonly exhibit symptoms of insomnia—possibly because their bodies go into nicotine withdrawal during the night.
See a doctor. If you’ve tried everything and nothing’s worked, it might be time to consult a professional. A doctor can help rule out any sleep disorders and identify lifestyle factors or medications that might be getting in the way of a good night’s rest.