You can focus on relaxing in bed without sleeping, moving to another room to do something relaxing, or getting up and doing something more active and productive. Prescription sleeping pills may have side effects, such as causing dizziness during the day and increasing the risk of falls, or they may become a habit. Therefore, talk to your doctor about these medications and other possible side effects. Turning back and forth and waking up again and again is just as bad for your health as not being able to fall asleep. The American Academy of Sleep Medicine recommends relaxation techniques, including PMR, as an effective treatment for chronic sleep disorders.
How can I fix my sleep problems naturally?
When your hypothalamus, the gland responsible for regulating sleep and energy levels, senses a change in light, it tells your body to increase or decrease production of the sleep hormone melatonin. Over-the-counter options include diphenhydramine as in Benadryl and doxylamine succinate as in Unisom SleepTabs. This is a chemical building block for the substance serotonin, which is involved in the sleep-wake transition, says Gamaldo. If you’ve ever spent a night tossing and turning about a room that’s too hot or a wobbly mattress, you know that it can be nearly impossible to fall asleep and stay asleep if you’re uncomfortable.