The relief of chronic pain and control of underlying medical conditions such as frequent urination may improve sleep in some people. Effective treatment of depression can also improve sleep.
Sleep-promoting interventions such as a quiet sleep environment and a glass of warm milk before bed may improve the symptoms. Other ways to promote sleep include the following:
- Have a specific bedtime and awakening time each day.
- Do not take naps during the day.
- Use the bed only for sleep or sexual activity.
If you can't fall asleep after 20 minutes, get out of bed and do a quiet activity such as reading or listening to music.
The use of sleeping pills, such as benzodiazepines, to promote sleep is usually not recommended on a long-term basis, as these can produce dependence and lead to worsening sleep problems over time if used inappropriately.
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