You Don’t Have to Suffer From a Sleep Disorder to Have Trouble Sleeping

Sometimes, just the thought of not being able to sleep is enough to keep us awake at night.  An estimated 40% of adults experience insomnia.  These episodes may last only a few days, or it may be a chronic condition that is on-going.  In any case, not getting enough sleep takes its toll on those who aren’t sleeping well.  The short-term effects, such as daytime drowsiness and fatigue, and long-term health effects can have serious impacts on your life. 

If you find you’re having trouble sleeping, don’t despair.  There is hope for the sleepless!  You might have your go-to sleep remedies, but Reader’s Digest collected tips from numerous sleep and health professionals to compile a list of 13 things you should know about sleep that you may not have heard of yet.  Use them for better sleep tonight!

1. Memory foam is temperature-dependent.  It may not be the best option for you if you like to sleep in a cold bedroom.  If you’re a hot sleeper, it can make you even hotter. 
2. New smells can make you more alert, even relaxing ones.  Stick with familiar and comfortable scents when you go to sleep.
3. Most people don’t sleep straight through the night.  It’s normal to wake up two or three times a night, so don’t stress about it.
4. Acid reflux may be the reason you’re not sleeping, even if you don’t feel heartburn.  Elevating your head or sleeping on you left side can help alleviate the problem.  Antacids are also an option.
5. If you and your bed partner prefer different mattress firmness and don’t want to foot the bill for a Sleep Number bed, you can push two singles together and use king sheets to hold them together.
6. End the tug-of-war with your bed partner over the sheets and blankets.  This is one of the most common reasons people experience disruptive sleep.  Each of you should have your own sheet and blanket if you find you share your bed with a ‘cover hog.’  You can throw a blanket or duvet over the top when you make your bed and no one will be able to tell there are multiple sets of sheets.
7. If you have a computer in your room, turn it off or use warm red hues as the screen saver.  Cooler white and blue light stimulates brain activity and makes it difficult for you to drift off to sleep.
8. Turn off the TV.  Read a book before bed instead!  The light from TV creates an ‘alert’ signal in your brain, which makes it difficult to fall asleep, or stay asleep if your TV remains on once you’re snoozing.
9. Blinds don’t completely block out light.  Use blackout drapes or shades instead and install them as close to the window pane as possible to eliminate any excess light.
10.  A hot bath a half hour before bedtime can help you ease into sleep by decreasing your core body temperature.
11. Pain relievers often have caffeine as an active ingredient.  Check the label for caffeine content before you pop any pills at bedtime.
12. If you require a nightlight, use a ‘low blue’ light.  Blue or green tinted lights reduce your production of melatonin, which makes it hard to fall asleep.
13. Sleeping with two pillows may cause your upper back to curve, or it could strain your neck and back.  If you need to sleep up higher for medical reasons, try sleeping with a wedge under your pillow.

Read the full Reader’s Digest article.