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How Can I Sleep Through the Night?

Cutting off the television one hour before trying to sleep can help you to sleep through the night.
Using a sleep mask can help you to sleep through the night.
Over-the-counter sleep aids may help to promote sleep.
Some people find it challenging to sleep through the night.
Emotional or environmental factors may make it difficult for a person to sleep.
Article Details
  • Written By: Michael Pollick
  • Edited By: Bronwyn Harris
  • Last Modified Date: 20 July 2014
  • Copyright Protected:
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    Conjecture Corporation
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Some people do find it difficult to sleep through the night without at least one bout of restlessness or an unexpected disruption. While over-the-counter or prescription sleep aids might help to address the physical aspects of insomnia, many of the problems which make it difficult to sleep are emotional or environmental in nature. By eliminating or reducing these other factors, it may still be possible to sleep the whole night without the dreaded two o’clock bathroom excursion or the four o’clock case of dry mouth. Often the key is proper preparation while you’re still awake.

One important factor when trying to sleep through the night is determining your natural sleep cycle and following it. Many people set their bedtimes according to a work or school schedule, only to discover they are not ready to sleep for hours. When they do manage to fall asleep, they may find themselves waking up far too early or feeling reluctant to get out of bed at the prescribed time. It is far better to key your bedtime to the hour you begin to feel sleepy. If you are a night owl, you may find yourself better prepared to sleep if you wait a few hours later for bedtime. An early bird may want to go to bed at an earlier hour, rather than risk becoming overtired by staying up to watch a late program.

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Many sleep experts suggest turning off the television set, radio or computer at least an hour before bedtime to improve your ability to sleep through the night. Too much visual or audio stimulation shortly before bedtime can keep your brain active for hours, which is not conducive for good sleep. In order to sleep through the night without hours of restlessness, you should make an active point of relaxing your mind as well as your body during the final hours of an active day. Taking a long soak in a hot bath or practicing relaxation exercises before bedtime can help you disconnect from the events of the day and concentrate on getting a full night’s rest.

You should also make an effort to reduce physical and environment factors which can cause you not to sleep through the night. Avoid eating a heavy meal or drinking caffeinated beverages shortly before your preferred bedtime. Be sure to take care of any bathroom needs such as urination before attempting to sleep. If there is a drip in a faucet or a rattle in a window, it may seem to get louder and louder as the night wears on. Check for any possible distractions or use a white noise generator to mask unpleasant sounds. Some people sleep through the night better if they can hear a familiar noise such as a fan or a clock. Completely eliminating all sights and sounds may be counterproductive, but using a sleep mask to control light cues could be very helpful.

If you decide to take an over-the-counter or prescription sleep aid, be sure to read and follow all of the instructions on its use. Some sleep aids begin to take effect after an hour or so, but their effectiveness can be compromised if you deliberately stay awake after taking them. Allow the sleep aids to take effect while you are in bed, not while you’re in front of a television or computer screen. If you choose not to take a sleep aid, then you’ll want to allow yourself at least an hour to decompress from the stresses of the day. If you can successfully shut off the analytical or problem-solving side of your brain and allow sleep to occur naturally, you should be able to sleep through the night without interruption and wake up in the morning feeling as if you have indeed gotten some meaningful rest.

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Discuss this Article

anon292267
Post 15

I'm up all night long and I sleep all day long. If I try to sleep when it's appropriate, I can't fall asleep. I need help big time. My husband and I get into big fights because of it. Any suggestions from anyone?

anon280739
Post 13

What I just started to use is a natural sleep aid called 5 stage sleep shot. I will swear by it and it's a natural product. Good luck.

anon215129
Post 11

I am really fed up now. My problem is actually falling asleep! I lie in my bed for hours and hours literally watching daylight come. I don't think I've slept for a week or so! I can't seem to go out anywhere because I'm just too tired to do anything. I'm going to start uni soon. Any tips anyone? I really need them ASAP! Help!

Abbyabbie
Post 10

you can listen to the comfortable music before you want to sleep.

anon162209
Post 9

I have tried almost everything to help me sleep. Nothing has worked. I may get four or five hours of sleep if I'm lucky. What more can I do?

anon150907
Post 8

i have been having this sleep problem for eight months and tried doctor, natural medicines. where can i find Cieaura Holographic Chips to purchase. I live in North Miami and I have checked our vitamin stores, GNC and no one has heard about it. Would to love to hear from you asap. Thanks. --Eileen

anon126651
Post 7

I've been on a mission helping people with sleep problems all across the country and the feedback has been sensational. It's called Cieaura Holographic Chips. They are non transdermal, meaning nothing goes into the body and they have helped sleep walkers, insomniacs and chronic snorers get REM sleep.

I particularly wanted anon72975 to try it out because I have helped several people with your same exact issue, staying asleep.

anon99276
Post 6

@Anon 72975: 10:30-6:30 am is not too bad. Maybe the quality of your sleep is the problem. You say you are waking up. Are you able to go back to sleep immediately, or do you toss and turn? Sounds like you might be having a breathing problem. Do you have allergies or asthma? does anyone say you snore or snort in your sleep?

I found out that was my problem. I was in bed for eight hours but the quality of my asleep time was very poor. See a doctor and don't let him blow you off. Insist you see a specialist.

anon98795
Post 5

Sounds great, I'll give it a try and let you know the results! Take care!

anon98028
Post 4

anon72975, i have exactly the same problem.

anon72975
Post 3

None of these suggestions help me. My problem isn't falling asleep. I already know I can't if there's any kind of aural distraction. And I never wake up because I need to take care of a bodily function (urination, drinking, etc).

I just simply wake up. Last night I counted three times, and those are the ones I can remember. I went to bed at 10:30 and woke up at 6:30, but I'm exhausted anyway, because I can't stay asleep.

anon35821
Post 2

It sounds like great advice will try it

anon9699
Post 1

I will try your suggestions and get back with you as I am having the hardest time sleeping through the night.

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