Home care strategies
Changing sleeping habits and the sleep environment can often helpTrusted Source. A person can:
- Try going to bed and waking up at the same times every day, even on the weekends, with the goal of establishing a routine.
- Avoiding eating 2–3 hours before bedtime.
- After trying to fall asleep for 20 minutes, get up and read, then try again later.
- Get regular exercise during the day.
- Keep the bedroom quiet, dark, and cool.
- Turn off electronic devices and keep them away from the sleeping area.
- Limit the consumption of caffeine and alcohol, especially close to bedtime.
- Avoid tobacco use.
- Use a mouth guard to manage bruxism.
If these measures do not help, a person should see a healthcare provider, especially if getting too little sleep is affecting the quality of life.
Some people find that devices help, including mouth guards, white noise machines, anti-snore devices, sleep trackers, wedge pillows, and other products. These are available for purchase online.
However, there is no guarantee that any of these will work.
There is not enough evidence to confirm that any of these therapies work, although melatonin has shown promiseTrusted Source in older adults.
Always check with a doctor before trying any new remedy. There may be adverse effects or interactions with medications.