Not sleeping can make you irritable and short tempered. It can make your body ache, make you hungrier, or make you lose your appetite. It can make it more dangerous to drive. What you may not know is that when you're regularly deprived of sleep, it can make you more vulnerable to weight gain, immune system problems, or even diabetes. If you experience anxiety or depression, insomnia can worsen the symptoms of either. Nevertheless, many of us suffer from insomnia and feel helpless when faced with the need to get more sleep. Do you seek a treatment for insomnia? Here are four things you can try tonight to get a better night's sleep.

Four tips for insomnia that will help you tonight

Devote your bedroom to sleeping

Try making your bedroom a shrine to sleeping. That means clear out clutter and introduce soothing elements. Try fresh flowers, candles, or a scent you enjoy. Make your bed in the morning. Get lights that dim. Remove anything over-stimulating like work, papers, bills, or other reminders of daytime activities. When you head to sleep, you should feel that things are in order in your room as well as a sense of safety and calm. Additionally, consider keeping the temperature in the bedroom slightly lower than you would in the rest of the house. People sleep better in a cooler environment.

Do nothing in your bed that isn't sleep or sex

Yes, it is tempting to bring the laptop to bed to do little work or Internet surfing before turning out the lights. A lot of us read and watch TV in bed. This suggestion is so simple that it's difficult—do nothing but sleep or be intimate while in bed. And, the rule applies not just pre-sleeping but all day. When you work, read, watch TV, pay bills, check out your favorite blogs and plan your day in bed, your mind associates bed with being awake, not sleeping. I can hear all of the hardcore readers shrieking already, "But we have to read in bed!” For a while, at least, let go of those daytime activities. If you're sleeping better, you can try re-introducing reading (but not work or other stress-inducing things) later.

Send the right signals

Your body and mind are waiting for signals that it is time to sleep. If you're like me, you're tempted to be going a mile-a-minute until your head hits the pillow. If you're having trouble sleeping though, this could be part of the problem. You can start to tell your mind and body that sleep is imminent by doing a few things 30–45 minutes before heading to bed. Dim your lights—artificial lights interfere with our natural sense of when it is time to sleep. Turn off the TV or other distracting or stimulating noises (now's not the time for the news on the radio, either). Stop working and start doing something quiet like read a book (not in bed), have some herbal tea, meditate or pray, or just sit quietly for a few minutes. Have a routine before bed that you follow each night. Lastly, a warm bath is not only soothing and relaxing but the warmth of the bath followed by the drop in body temperature as you cool off signals your body that it is time to sleep.

Take care of obstacles to sleep

Many of us have other obstacles to sleep. A study done at the Mayo Clinic found that 52% of people who slept with pets felt that their pet disturbed their sleep. A snoring partner, loud neighbors, a streetlight, a bedroom that is too hot or cold, chronic pain, or an uncomfortable bed are just a few other things that you might need to attend to. For noise, consider getting a white noise machine. Think about your environment. If there is anything that you've just been "putting up with," now is the time to find a solution. Your sleep is essential to your health.

For the future

Cut back on the caffeine, especially in the afternoon. Check what soft drinks you're drinking. Some contain caffeine that will surprise you (root beer is a common culprit). Alcohol, also, can cause insomnia. While it might initially make you sleepy, it can also disrupt sleep later on in the night. 

Changing your routines like this can be challenging. Remind yourself that a good night's sleep can help you improve your physical and mental health.

If you still can’t sleep after trying these tips for insomnia

If you've tried all of these things for a few weeks and are still having trouble sleeping on a regular basis, or if not sleeping is beginning to interfere with your normal functioning at work or home, speak to a doctor to rule out physiological causes. Anxiety and depression can make sleeping difficult. Chronic insomnia can be a symptom of either. Consider making an appointment with a therapist who can additionally help you work on emotional or psychological barriers to a good night's sleep.