Many people experience insomnia or have problems with their sleep patterns. The symptom of such sleep disorders can range from being sleepy at the wrong time of day, to waking up and not being able to go back to sleep. It’s not surprising considering the stressful lives we live. Many people work shift work and even have to change shifts regularly. Some people are ‘night owls’ and their circadian rhythm dictates a different pattern than most people experience.

Things such as jet lag, shift work, and medications can all affect the quality of your sleep. At its worst, insomnia can cause delusions. Your mental health can be affected by a lack of sleep—not to mention your mood, energy level, and competence at work. Whatever your sleep issues, there are certain things you can do to help insure a solid eight hours of rest.

1. First and foremost, try to wake up and go to sleep at the same time everyday—including weekends. This helps your body’s internal clock to regulate your sleeping patterns.
2. Try to exercise regularly, but not close to your bedtime. Regular exercise helps get endorphins flowing. They fight off things like fatigue and depression; however, don’t do anything strenuous starting 3-4 hours before bedtime. Your body needs to physically and mentally wind down.
3. Four to six hours before bedtime, cut off all caffeinated drinks. Try chamomile tea instead. Do something calming to help your body slow down like reading a book or taking a bath.
4. Use your bedroom just for sleeping and sex–nothing else. Don’t have an office in your bedroom or pay bills in bed. These things only stimulate your mind and keep you from sleep.
5. Your bedroom should be clean and comfortable. Invest in some nice linens and pillows. If you have a bad back this may mean some extra support pillows under your knees or neck. Remove clutter from the room. You may not realize it, but visual clutter is stressful. Also, this may sound basic, but clean the room at least once a week. Dust accumulates on surfaces quickly and may contribute to snoring.
6. Many people need the television or radio on to fall asleep. One trick you can try is to play a CD of nature sounds. The sound of a rain storm can be comforting as you drift off.
7. One last trick you can try is melatonin. Melatonin is a hormone produced naturally by the brain, and it regulates sleep. The key with melatonin is to take the right amount at the right time. If you decide to try it, start off taking the recommended dosage. Experiment with the times you take it until you get it just right. It may be that you need to take it before you leave work or perhaps right before you go to bed. Each person is different.

If you’ve given it your best shot and nothing is working, don’t hesitate to see a sleep specialist. Circadian rhythm disorders are quite common. Ask your regular doctor to recommend a sleep specialist. You don’t want to let it become a chronic problem as recent research is making correlations between depression, heart disease, and the sleep disorders.

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