There are many different reasons that people do not get an adequate amount of sleep each night. This may include having a very stressful job, leading an overly active lifestyle, or even taking certain medications. Fortunately, there are different types of sleep therapy that can help one regain restful sleep again. These are some therapeutic methods that have been successful in helping patients get the best sleep.
Most of us have often heard that if you let infants or children sleep during the day, they will be wide awake all night. This happens to be true for some adults as well. For some people, getting a good night of sleep becomes much easier if they restrict themselves from sleeping during the day. Remaining awake all throughout the day makes the body more tired at night, and thus the person will find it easier to fall asleep at bedtime.
Certain medications, caffeine, and nicotine can actually stimulate the brain so much that it is nearly impossible to go to sleep after consuming or using them. If this is the case, it is best to limit the intake of stimulants to earlier in the day so that they do not have this effect. For instance, if you take a certain prescription medication that makes you feel more alert or awake, ask your doctor if you can take the medication no later than 5 PM each day. This can often resolve the problem because the alertness triggered by the medication has worn off by bedtime. The same goes for those who drink coffee or use tobacco products. Cutting these stimulants off for the day several hours before bedtime can reduce their ability to keep one awake at night.
Creating a Sleep Environment
It is not uncommon for a person's sleep environment to become much like a living environment. People watch television in bed, play video games in bed, and sometimes even eat in bed. This makes the bedroom feel much like the rest of a home instead of a sanctuary for rest and relaxation. Create the ideal sleep environment by simply not doing things you would normally do in other rooms in the bedroom. Room darkening shades can be used to block out light, and white noise from a fan running to block out noise can also help. A bedroom should be dark, cool, quiet, and comfortable, to make it easier to fall asleep in.
Many of these treatments are considered cognitive behavior therapy because they involve changing certain behaviors that may be preventing one from getting enough sleep. Practicing relaxation techniques, such as breathing exercises or meditation, can also help one fall asleep easier.