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Trouble Sleeping? Five Tips for Insomnia

Dec 03 2019

By Lizzie Weakley

As we get older, some might find it more difficult to sleep soundly. This can be due to bladder issues, certain kinds of medication or changing body temperature, among other causes. If you are having trouble falling asleep or getting a good night’s rest, the following tips may be helpful.

Room Temperature

Sleeping in a warm bedroom under a stack of covers might seem like the best way to sleep on a cold, chilly night. But experts believe that a cooler room is more conducive to good sleep than one that is hot or stuffy. Dress comfortably and consider wearing socks, as cold feet have been shown to keep people awake. Use enough blankets, but not too many, so you can rest comfortably and snugly without overheating.


Getting fifteen to twenty minutes of daily sunlight, preferably in the morning although anytime should be okay, helps the body to produce Vitamin D and melatonin, both of which contribute to good health. Melatonin helps to regulate our waking and sleeping cycles, so a daily dose of sunlight can help you to sleep better at night.


Check with your doctor about getting safe and adequate exercise, which enhances human health in many ways. It can help to make joints more limber while developing stronger muscles, balance, flexibility and strength. Exercise also burns calories and may enable you to sleep better as a result. In addition, taking a warm shower after exercise, especially before bedtime, can relax you and help you sleep quickly and deeply.


People of all ages should avoid eating heavily shortly before they go to bed. They should also avoid greasy or spicy food. Similarly, going to bed hungry may leave you tossing and turning. Any of the foregoing can cause stomach unrest and make it more difficult to rest easily.


A worn-out mattress can be miserable to sleep on. Many people replace their mattresses every few years to provide bodily comfort and support that invites restful sleep. While there are many types of mattresses and springs to choose from, a gel memory foam mattress adheres to your individual body size and shape for a good fit and a cozy night’s sleep.

Seven or eight hours of sleep each night is recommended for optimum health. Try the above suggestions to get better sleep if you are not getting as much solid sleep as you should.