How you can treat sleep disorders yourself Go to bed and wake up at the same time every day, relax at least 1 hour before bed, for example, take a bath or read a book, make sure your bedroom is dark and quiet — use curtains, blinds, an eye mask or earplugs if needed, exercise regularly during the day. Please talk to your doctor before taking them as antihistamines can cause side effects such as daytime sleepiness, dizziness, confusion, cognitive decline and difficulty urinating, which may be worse in older adults. Both are thought to have effects on the brain that make it easier for you to fall asleep.
How can I fall asleep quickly if I have trouble sleeping?
Being exposed to more sunlight or bright light during the day can also help you fall asleep faster at night. Studies have shown that yoga before bed has helped people with sleep disorders improve their sleep quality by helping them fall asleep faster and sleep longer. Research shows that bright light can help regulate your circadian rhythm. As a result, your body decides that it is time to fall asleep and wake up. Techniques for falling asleep faster typically focus on reducing stress before bed and inducing a calmer state known as the relaxation response.
Similarly, people who have trouble falling asleep often show increased physical stress, such as tight muscles, a higher temperature, and a faster heartbeat.