According to research in the USA approximately 10% of all adults suffer from sleeplessness.

The results are health problems like excessive weight, high blood pressure, depression and a decrease in performance. Sleepless nights make you feel tired during the day, restrain your ability to concentrate and make decisions. Fatigue is a frequent cause of accidents.

Don’t worry about a couple of sleepless nights. We are talking about sleeping disorders, if you experience sleeping problems on a regular basis for a longer period of time, and if that starts to impair your wellbeing during the day.

Sleep is productive

Sleep is everything but unproductive. While you sleep there are repair mechanisms taking place, you learn and increase your knowledge while you sleep, you may even become creative while you sleep. Not sleeping means limiting your opportunities.

A good sleep is essential. Sleep helps you unlock your potential and stay healthy.

1. Drinking alcohol
   Alcohol may help you relax and fall asleep, however, it also increases the risk of waking up in the middle of the night. The reason for this is an imbalance in your nervous system. Alcohol stimulates the parasympathetic nervous system (responsible for recovery and digestion) and at the same time suppresses the sympathetic system (responsible for activity). As a result you relax and fall asleep. Your body degrades the alcohol within approximately three hours, and the balance turns around: while your parasympathetic system is powered down, your sympathetic system is activated. You are suddenly wide awake with feelings of nervousness, sweat, dry mouth and heart palpitations. This sympathetic effect can last up to three hours, so that you sleep may not come back until the early morning hours.
2. Caffeine, nicotine and heavy food
   Caffeine stays active in your body for up to twelve hours. If you do suffer from insomnia, try to avoid coffee from lunchtime onwards. Note that some dietary drugs meant to reduce weight also contain caffeine. Nicotine is a stimulant that can disrupt your sleep.
   Heavy, hot spiced and sugary food and lots of fluid should be avoided in the evenings as well.
3. Sleep medicine and other medication
   Stay away from drugs! They provide a wonderful relief in the short run, are prescribed by doctors on popular demand, but they do may make you addictive, have other unpleasant side effects and will not solve your sleep problem. On the contrary: you may become tolerant and need to increase the dose. Also be careful with OTC sedatives, they may have similar effects. Other medication like antihistaminic, painkillers or contraceptive pills can also disturb your sleep.
4. Irregular sleep patterns
   Irregular sleeping times and napping during the day may disturb your sleeping rhythm. Naps can help to compensate lack of night sleep, but make it difficult to sleep the following night. Instead adhere to consistent sleep and wake times.
5. Watch TV
   No TV in the bedroom! TV before sleeping is stimulating, and your brain will ruminate over all those pictures. Especially during nighttime TV shows are often violent material and the TV light may disturb your body clock to indicate it is time to wake up. Make your bed and sleeping room a space for relaxation.

1. Exercise
   Regular and moderate exercise of approx 20 to 30 minutes on 4 days per week can improve your sleep and increase your energy during the day. It helps to reduce stress and to relax, making it easier to find sleep and sleep through. Avoid to exercise directly before going to bed. Good results were achieved with running, swimming, biking and walking.
2. Relax
   Find a relaxing ritual before going to bed, e.g. read a book, take a bath or listen to music. Techniques like meditation, yoga, massage, progressive muscle relaxation and deep breathing may support relaxation and help you fall asleep.
3. Natural and herbal substances
   Avoid antihistaminic substances. They make you tired but you may feel drowsy the next day. Valerian has relaxing effects but only helps after some days or weeks of regular intake. Take it at least two hours before going to bed. Chamomile tee can calm you down and make sleeping easier. The essential oil of lavender has relaxing effects, and hops can make you tired. St John’s Wort is used to promote sleep, it does, however, interfere with some other medication, it is safer to consult a doctor before using it.
4. Face unresolved issues and stop worrying
   If you keep worrying about the same problems every night, try to go ahead and solve them, otherwise they will continue to bother you. In the short term it may help to have a piece of paper at hand to write down your worry and postpone worrying to the next day. As a last resource therapy might help to break out the cycle and accept uncertainty.
5. Make your bed and bedroom comfortable
   Your bed should be comfortable, you should be able to relax rather than get stiff or wake up with a back ache. Make sure your room has a good temperature, fresh air and no sources of disturbing light or noises. If you have a snoring partner prepare yourself an alternative bed to sleep undisturbed. As much as you love each other, do consider that sleeplessness puts quite a strain on your relationship and wellbeing.
6. Change your lifestyle
   It is a challenge to change daily habits, so don’t try to change too much at a time. Start with one habit you want to add or replace. This also makes it easier to observe the results of this change. If you want to start exercising or meditating, set realistic goals, three times per week is fine for start. For each change you want to make, set SMART goals: Specific (what exactly is the new behavior), Measurable (how long and how often will you exercise?, how will you control the effect?), Attractive (make your new habits attractive and motivating, be clear about why you do this), Realistic (it needs to fit your life), Time bound (when will you do it?).

Sources used for this hub include the international network Cochrane Collaboration and the European Scientific Cooperation of Phytotherapy (ESCOP)