If you have ever had to receive urgent medical care for pain management or ADD or something else that was causing you insomnia, it can be a difficult course. Tossing and turning and laying awake at night can hinder your body from functioning properly during the day. Sure, there’s caffeine fixes and ‘awake pills’ that you can take but it can get to a point where urgent medical care is needed in order to help you sleep properly at night. Here are a few things for you to try before urgent medical care is necessary:

1. Try waking up at the same time every single day. It may take a few days to conquer this but consistency is key for a good sleep pattern. Even if you haven’t slept well in the night, still try and get up at that appointed time. Also, going to bed around the same time can be helpful, also. Humans thrive on routine and schedule and your body should begin to fit nicely into the consistency of your sleep patterns.




2. Try to stay away from alcohol and nicotine and also caffeine. As tempting as caffeine is when you haven’t slept well, the effects of can remain in your body for up to 24 hours so it may affect your sleeping that night. However, there have been some reports that legal medical marijuana was effective is causing drowsiness when needed. There is a chance that it will cause frequent wakings after the affects wear off, however.




3. As much as possible, don’t nap. At least for those few days while you are trying to establish a sleep schedule. While it can be very difficult to stay alert during the day, napping will not help you during the night which will in turn affect your day.




4. Regular activity and exercise can go a long way in improving sleep quality. Be balanced about this, though. You don’t want to work out closer than three hours before bedtime because exercising can actually stimulate the body and give you energy.




5. Any daily activities like budgeting, watching television, reading or making phone calls should be done before bed time. Once you get into bed you should try and go to sleep. Your body should recognize the bed as a place to sleep, not as a place where you continue to work.




6. Limit the food and drinks you consume before bed. Eating late at night will engage your digestive system and keep you awake. Heartburn is also more prevalent in those who eat right before trying to sleep. On top of that, consuming a lot of drinks before bed will make you need to get up frequently in the night to use the bathroom.




7. Make your bedroom the perfect environment for you to get comfortable in. This could include lighting, or lack thereof, such as black out curtains, temperature settings and noise control. All of these things should assist you in your sleep, not hinder you.




8. Don’t keep on worrying and stressing. One of the main reasons for urgent medical care is the affects that stress has on the body. Once you are in bed, try some different relaxation techniques to calm your mind and reduce your stress.




9. If you feel like you have tried all of these and you still are unable to sleep, you might consider attending cognitive therapy. There you can identify and take care of any thoughts or ideas that may be hindering your sleeping abilities.

Other than these you can also try a cup of warm milk or tea before bed, although keep in mind that too much will make you need to visit the bathroom. Better yet, try a warm bath before bed and let your body relax and be calm for awhile before snuggling down under the blankets. If you need to see a doctor, then that’s fine to. There could be an underlying issue as to why you are unable to sleep properly. A doctor will be able to diagnose any condition that is a hindrance to you and treat it so that you can get back to your normal life. Medical studies have shown that the quality of life greatly improves with a good night’s sleep.