If anxiety or depression are keeping you awake at night, find what is making you feel anxious or depressed and try to manage that. This might involve speaking with your doctor and taking medication for anxiety or depression. [2] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Your roommate might like to read or work late into the night, and the light he or she uses is keeping you awake. If your roommate is unable or refuses to work in another room, purchase a sleeping mask instead.
If your room is too warm, try to cool it down by opening a window, using fewer blankets, or turning a fan or air conditioning. If your room is too cold, try to wear warmer clothing to sleep or using more blankets. If you live in an area that is very bright at night, even if you turn off the lights, invest in a sleeping mask that covers your eyes.
If you live in a studio apartment where everything is in a single room, or if it is not possible to work elsewhere, then do all of your work at your desk, in a library, or some other location. Do not work in your bed, as your subconscious will begin to associate your bed with working instead of sleeping.
Do not rely on over-the-counter pills. Avoid taking them more than once a week. [9] X Expert Source Marc Kayem, MDSleep Specialist Expert Interview. 24 October 2019. Not only does the body become immune to them after a certain amount of time, but they may also have negative side-effects. Over-the-counter medications are intended to help you sleep, but not resolve your insomnia. If you are already taking prescribed medication for some other condition or ailment, consult your doctor or pharmacist first to ensure that the sleeping aid does not react negatively with your current prescription.
If you must drink something hot before going to bed, opt for an herbal tea, such as chamomile, instead of a black tea.
Eating a light meal or snack, such as crackers, before going to bed is fine and will not disrupt your sleep.
If you have not tried herbal teas before, use caution. Some people are allergic to certain herbs, including chamomile. [17] X Research source
When massaging any oils into your skin, avoid the sensitive areas around the eye, nose, and mouth. Use caution with any aromatherapy if you have asthma.
