Some people do find it difficult to sleep through the night without at least one bout of restlessness or an unexpected disruption. While over-the-counter or prescription sleep aids might help to address the physical aspects of insomnia, many of the problems which make it difficult to sleep are emotional or environmental in nature. By eliminating or reducing these other factors, it may still be possible to sleep the whole night without the dreaded two o’clock bathroom excursion or the four o’clock case of dry mouth. Often the key is proper preparation while you’re still awake.
One important factor when trying to sleep through the night is determining your natural sleep cycle and following it. Many people set their bedtimes according to a work or school schedule, only to discover they are not ready to sleep for hours. When they do manage to fall asleep, they may find themselves waking up far too early or feeling reluctant to get out of bed at the prescribed time. It is far better to key your bedtime to the hour you begin to feel sleepy. If you are a night owl, you may find yourself better prepared to sleep if you wait a few hours later for bedtime. An early bird may want to go to bed at an earlier hour, rather than risk becoming overtired by staying up to watch a late program.
Many sleep experts suggest turning off the television set, radio or computer at least an hour before bedtime to improve your ability to sleep through the night. Too much visual or audio stimulation shortly before bedtime can keep your brain active for hours, which is not conducive for good sleep. In order to sleep through the night without hours of restlessness, you should make an active point of relaxing your mind as well as your body during the final hours of an active day. Taking a long soak in a hot bath or practicing relaxation exercises before bedtime can help you disconnect from the events of the day and concentrate on getting a full night’s rest.
You should also make an effort to reduce physical and environment factors which can cause you not to sleep through the night. Avoid eating a heavy meal or drinking caffeinated beverages shortly before your preferred bedtime. Be sure to take care of any bathroom needs such as urination before attempting to sleep. If there is a drip in a faucet or a rattle in a window, it may seem to get louder and louder as the night wears on. Check for any possible distractions or use a white noise generator to mask unpleasant sounds. Some people sleep through the night better if they can hear a familiar noise such as a fan or a clock. Completely eliminating all sights and sounds may be counterproductive, but using a sleep mask to control light cues could be very helpful.
If you decide to take an over-the-counter or prescription sleep aid, be sure to read and follow all of the instructions on its use. Some sleep aids begin to take effect after an hour or so, but their effectiveness can be compromised if you deliberately stay awake after taking them. Allow the sleep aids to take effect while you are in bed, not while you’re in front of a television or computer screen. If you choose not to take a sleep aid, then you’ll want to allow yourself at least an hour to decompress from the stresses of the day. If you can successfully shut off the analytical or problem-solving side of your brain and allow sleep to occur naturally, you should be able to sleep through the night without interruption and wake up in the morning feeling as if you have indeed gotten some meaningful rest.
A good night's sleep is essential for your health and well-being, but it can be hard to get the rest you need if you're struggling with insomnia or another sleep disorder. One way to help yourself get a good night's sleep is to use a wedge pillow. Wedge pillows are designed to elevate your head and torso while you sleep, which can help relieve symptoms of acid reflux, snoring, and other breathing problems. In addition, using a wedge pillow for sleep apnea can also help to reduce back pain and promote circulation. So if you're looking for a way to get a better night's sleep, consider trying a wedge pillow.
