Whatever your problem is when you're trying to catch some z's, there is always a solution. Try going through the list below and you will find something that works for you.
Are you eating before bed?
You shouldn't be having dinner less than 2-3 hours before bed. If having an early dinner is inconvenient to your schedule, or if you feel yourself getting hungry before bed, resist the urge to eat anything heavy or too much. Try eating lights foods, such as fruit, veggies, or cereal, but avoid dairy and meat. Have just enough so that you don't feel hungry any more, but not so much that you feel stuffed.
Is there caffeine in your system?
Obviously, caffeine is a big no-no. This means to avoid coffee and soda. Tea is said to be discouraged, but some teas are actually beneficial to sleep. Just make sure that you go easy on the sugar and drink soothing teas. Chamomile is especially good for getting to sleep.
Do you smoke at night?
A tough habit to break, but smoking before bed will usually keep you awake. If you smoke, try to keep it as a morning or day habit, but put away your last cigarette before the sun goes down.
Are thoughts racing through your mind?
It seems that when we go to bed, we reflect on the day we just had and numerous tiny details go darting through our heads. We usually start planning for the next day, reminding ourselves to do this and to do that and call this person and get this done and...the list goes on and on. Set aside five to fifteen minutes before lights off to write in a small notebook kept by your bed. Write whatever you feel you need to get out, whether it be things you'd like to remember and go over when you're awake, or a reminder. You will notice that by the time you're trying to fall asleep, your mind will be pleasantly clearer and more relaxed.
Have you just stepped away from a glowing screen?
The blue light emitting from the screens of TVs and computers trigger your brain to keep you awake. It will take longer for you to feel tired at night, but you'll feel the effects in the morning.
Is your room a good sleeping environmemt?
TVs, computers, and lights should be off. The room should be dim and generally quiet. Nightlights and sound soothers can help, but for others they are just distractions. If you do use a nightlight or there is another electronic in your room that gives off light, determine that it is not a blue or green light. Red is the best light for sleeping, if you must have one. Otherwise, cover the light with a shirt or face it towards the wall. A good extra touch would be to use lavendar room spray, as this helps promote sleep and relaxation.
Have you been exercising?
Exercise can be both good and bed for better sleeping. It's bad if you go for a run or do a set of jumping jacks right before bed, but otherwise, it's great. You'll notice immediately how fast you fall asleep after a day where you do something physical.
Do you take long naps?
Studies show that after being awake for nine hours, the brain starts shutting down. A 15-20 minute nap combats this quite effectively. If you can squeeze that in, then great. But don't think that a nap lasting longer than that is better, because in truth you will only feel more tird upon waking up, and then when it's time to go to sleep for the night, you won't feel too tired and ready for bed.
Is the room too hot to sleep in?
The best thing to do, besides leaving the room and sleeping somewhere else, is to make the most of it. Use very light sheets. Satin is pleasantly cool on hot summer nights and should help with the temperature. Try adding AC or fans to the room. An extra trick with a fan is putting a tray of ice in front of it, then turning it on and facing it at you. The ice should last until well after you fall asleep. Another method is to sleep with a t-shirt that was rinsed in cold water. A spin-off of this is to sleep with a damp handtowel folded over your forehead. During the day, storing your pillowcase in the freezer of fridge can help you out at night too.
Is the room too cold to sleep in?
The only thing you can do is try and conserve body heat. Try sleeping curled up as tight as is comfortable for you. Blankets (particularly electric ones), heat packs, socks, and mittens are quite useful too.
Do you use your bed for a myriad of other things besides sleeping?
It's best to use the bed for sleeping and sleeping only. If you read, play video games, carry over your laptop and use it, or watch TV on your bed, it will be harder for your brain to process that it is time for bed, and not an hour of Family Guy.
Do you need to do something before bed?
It's best to do only relaxing, non-strenuous activities before bed. Reading is a good idea, but most people find it hard to stop when they're at a good part in the book and read way into the night, so that they end up with hours less of the sleep they usually get. Another good idea is playing the card game solitaire, which was designed to send you to sleep. Undemanding, repetitive, requiring concentration but little mental effort, it will soon lull you into a numbed state. If you can resist the urge to believe your next hand will be the complete one, you will find this pastime both relaxing and tiring.
Do you go to bed feeling lonely?
Oftentimes, going to bed feeling lonely can keep us up and troubled. A method that works against this is to have a quick chat on the phone with a friend before bed. However, avoid drawing the 'quick chat' into a two-hour long conversation. Texting isn't too great because you will go to sleep waiting for the sound of another text message. A different method is to have a 'conversation' about anything, preferably your day and thoughts/feelings, with an 'imaginary friend' in your head. This is proven to be calming.
Do you have to listen to music before bed, but then end up being more energized?
Instead of listening to upbeat songs, make a playlist of slow, soothing ones. Exclude ones that encourage entertaining memories or make you want to dance or sing along. Save those for when you wake up and need to get moving.
Do you need to watch a movie or tv show before bed?
Even though the glowing screen will make you less tired, some people just need to watch something and use that time to relax and unwind before hitting the sheets. Just make sure that the movie or episode you're watching isn't relatively new, so that you're not on too much of an edge and you know what's going to happen. As soon as you feel your eyes burning and getting tired, go to sleep. You'll find yourself to be asleep almost immediately.
If you honestly feel that there is something wrong with you and none of these will work, you should check in with a doctor.
Hopefully, one or more of the tips here will work for you. Don't give up too quickly though, if you're still having a bit of trouble, because it takes three weeks for the body to adjust to a new habit.
