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Critical Care. Yale Advanced Fellowship in Pulmonary Vascular Disease. Other Educational Programs. For Medical Students and Residents. Affiliated Yale Program. YSM Home. Good Sleep Recipe Videos. Good sleep comes from what you do during the day as well as what you do at night. On this page. Day - Homeostatic Process Copy Link.

Avoid long naps during the day since napping will decrease the adenosine levels in your brain which may otherwise help promote sleep at nighttime Avoid caffeine close to bedtime since caffeine is an adenosine-receptor blocker, and can inhibit the ability of adenosine to induce sleep High-intensity exercise can increase brain levels of adenosine and help you sleep.

Day - Circadian Process Copy Link. Wake up as close to the same time every morning to regulate your process C. Make sure to get bright light, either in the form of sunlight or a light source with at least 10, lux for at least 30 minutes in the morning.

Keeping these activities as routine as possible entrains your biological rhythms for maximal alertness during the day and maximal sleepiness during the night. Day - Light and Dark Exposure Copy Link.

Turn off your screens at least 4 hours before bedtime Use black out shades or blue light spectrum blocking glasses to minimize light exposure starting about 4 hrs before bedtime. It may also reduce feelings of pain, anxiety, and depression. You may also find it beneficial to have a partner or friend give you a massage.

Allow your mind to focus on the feelings and sensations of touch as your mind wanders. Research online for tips and techniques. While massage is generally safe, check with your doctor if you have any specific health concerns that may impede the benefits.

If your skin is sensitive to creams or oils, be sure to do a skin patch test before use. Magnesium is a naturally occurring mineral. It can help muscles relax and relieve stress. This is thought to encourage healthy sleep patterns.

Participants in a study took milligrams mg of magnesium daily for 2 months. During this time, researchers found that participants experienced fewer symptoms of insomnia and improved sleep patterns. Men may take up to mg daily, and women can take up to mg daily.

You may choose to divide your doses between the morning and evening or take your dose before bed. You may also add 1 cup of magnesium flakes to your evening bath, allowing the magnesium to be absorbed through your skin.

Side effects include stomach and intestinal issues. You may wish to start with a lower dose and gradually increase to see how your body reacts. Taking it with food may reduce any abdominal discomfort.

Check with your doctor if you take any medications to determine potential interactions. Take a break for a few days every two weeks. Check out: 7 healthy benefits of magnesium ». Lavender is used to improve mood, reduce pain, and promote sleep. Taking it orally is thought to be more effective.

Results of a study showed that lavender oil capsules were beneficial in improving sleep patterns in people with depression when taken with an antidepressant. People also showed lowered levels of anxiety, which would seemingly allow for better sleep.

Take 20 to 80 mg of lavender orally each day, or use as directed. You may wish to add lavender essential oil to a diffuser or spray it onto your pillow. Lavender tea is also an option. Lavender is usually safe to use. Taking lavender orally may cause headache, constipation, or nausea. Check out: What lavender can do for you ».

Melatonin can help you to fall asleep more quickly and enhance the quality of your sleep. Researchers in a study found melatonin to significantly improve sleep patterns in people with cancer and insomnia. Sleep quality was improved even more between seven and 14 days. Take 1 to 5 mg 30 minutes to two hours before going to sleep.

You should use the lowest effective dose possible, as higher doses may cause side effects. Behavioral therapy can help you to develop habits that improve the quality of your sleep. Your therapist will work with you over the course of a few months to figure out which thoughts and behaviors are contributing negatively to your sleep patterns.

Over-the-counter options include diphenhydramine, such as in Benadryl, and doxylamine succinate, such as in Unisom SleepTabs. Learn more: Lunesta vs. Ambien, two short-term treatments for insomnia ». Certain lifestyle changes may also help reduce your symptoms of insomnia. You may wish to give these a shot before seeking out supplemental or medicinal options.

Listening to music can be helpful for falling asleep, and what works for you may depend on your taste and preference. That said, research suggests that quieter music with a slower tempo beat rate and little change throughout the track might be particularly helpful.

If your symptoms persist for more than a few weeks or worsen, consult your doctor. Persistent insomnia may be the result of an underlying health concern. In many cases, making positive changes to your lifestyle can relieve insomnia. Infrequent insomnia typically lasts for a few days or weeks. In more severe cases, it can last three months or longer.

If your symptoms persist for more than a few weeks, consult your doctor. You may decide to focus on relaxing in bed without sleeping, move to another room to do something relaxing, or get up and do something more active and productive. Find what works for you. Keeping a sleep journal may help you identify any factors contributing to your insomnia.

Be sure to record your nighttime routine, anything you had to eat or drink, and any medications you may be taking. Keep reading: How to kick insomnia in early pregnancy ».

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Medically reviewed by Alana Biggers, M. Mindfulness meditation Mantra repetition Yoga Exercise Massage Magnesium Lavender oil Melatonin Traditional treatments FAQs Outlook Practicing habits like mindfulness medication and taking supplements like magnesium may help you sleep well at night.

Remedy 1: Mindfulness meditation. Share on Pinterest. Remedy 2: Mantra repetition. Remedy 3: Yoga. Remedy 4: Exercise. Remedy 5: Massage. Remedy 6: Magnesium. Remedy 7: Lavender oil. Remedy 8: Melatonin.