Can't Sleep? Here are 5 Tips to Get More Sleep at Night.

Do you struggle to sleep at night? Whether you have difficultly falling asleep, difficultly staying asleep, or just can't sleep in general, these tips can help you catch more winks at night.

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If you’re struggling to sleep at night, I feel your pain. I've never been able to fall asleep easily or quickly, but after having kids my level of tiredness has skyrocketed. My 15 month old still doesn't sleep through the night and my 4 year old wakes at least 5 times a week and tip toes into our room at night. You'd think I'd fall asleep as soon as my head hits the pillow after taking care of them all day (and night), but I still struggle to fall asleep and stay asleep.

There are a multitude of reasons for insomnia or poor sleep at night, and there are a variety of methods intended to treating this. If you really want to sleep better at night, you’ll want to spend some time considering why you can't sleep. If you know the cause, you will be able to more easily treat the symptom.

Can't sleep? Here are 5 tips to get more sleep at night:

1.) Have your health checked by a medical professional. There are certain medical conditions that could be causing your trouble with sleep, especially if this came up on your suddenly. It’s always a good idea to get checked out by your doctor just to rule out any potential health problems before doing anything else on the list. Sneaky things like thyroid issues, depression or menopause could be the root of your problem.

2.) Turn off electronics and other stimuli before bed. Many studies have proven time and time again that too much stimuli, especially from electronics, just before bed will affect your ability to sleep. Doctors advise not to watch TV in bed and also to put away your laptops, phones and tablets. Some say that even just having them in the bedroom with you can impact your quality of sleep. This has proven to be true for me time and again. Our baby monitor sits on my bedside table, right next to my head at night and unfortunately I can't turn it off and there are 3 indicator lights that blaze at all times. These LightDims Black Out Covers have been a life saver and have helped me sleep so much better.

3.) Have a “wind down” routine. This isn't just for children. Adults also need some time to wind down from the day and get their minds and their bodies prepared for sleep. You will want to choose a time that works in with your schedule and then put away the electronics and do something relaxing like read a book or write in your journal. You should put away any work, emails, calls, or other stress. If you cannot clear your mind of things that need to be done tomorrow, try making a list and then putting the list away for morning. You should also try to keep a regular schedule, even on the weekends.

4.) Exercise more. It sounds counterintuitive since you're so exhausted. Where will you find the energy to exercise? But, if you’re not moving around enough during the day, you might be hurting your sleep at night. Getting moving during the day, even if it’s just 30 minutes of exercise, will help you sleep better at night. No gym membership? No problem. You can do an at-home routine for under $10. This DVD really helped me, especially since it's too hot and humid to exercise outdoors most of the year here in Florida.

5.) Avoid stimulants. While it seems obvious, it’s also very important that you avoid stimulants close to bedtime. For some people, caffeine must be cut out hours before they plan to actually go to bed. Some people need to cut caffeine out altogether, no matter the time of day. Nicotine and alcohol should also be avoided before bed. Obviously, changing these habits will also help your overall health too.

If you’re a napper, you might also want to be careful about when and for how long you are napping. Set the stage for a good night’s sleep and start doing this as routine. Soon, your sleep should improve.

Do you have any tips for better sleep?
I'd love to hear them!

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