Dreaming of a good night’s sleep? There are two types of people in the world: those who can fall asleep at the drop of a hat... And everybody else.
If you’re one of the 60 million Americans with a sleep disorder, then you how frustrating it is to be subjected to counting sheep every night.
“Sleep is the fuel of life,” says Gayle Green, author of Insomniac. “It's nourishing; it's restorative. And when you are deprived of it, you are really deprived of a basic kind of sustenance.” Sleep is important for your physical health, and it aids in a number of functions. Studies also show that a good night's sleep improves learning, and helps you pay attention, make decisions, and be creative.
If you’re tired of not sleeping, then you’ve come to the right place! Here are some tips to help you fall asleep – and fast.
A good night’s sleep starts during the day – not literally of course, or your boss may object – but your daytime habits can have a huge impact on how well you sleep at night. Here are some actions you can take during the day to fall asleep faster at night.
Exercise can reduce stress, helping you to fall asleep quicker. Just leave at least three hours between your exercise routine and bedtime since adrenaline will keep you awake at night.
You probably already know this, but caffeine can hinder your sleep. Alcohol can also have a negative impact on your sleeping routine. Avoid caffeine – coffee, tea, chocolate, cola, and some pain relievers – for 4-6 hours before bed, and avoid alcohol just before sleep.
Here are some things that you can do at night to encourage a good night’s sleep.
Don’t Be Hungry
Eating large meals right before bed is bad for digestion. On the other hand, being hungry can also keep you awake. If you’re hungry, have a small, light snack before bed. Just avoid sugar or caffeine!
Create a Calming Atmosphere
Make your space as calming as possible. A clean room can do wonders, helping you to feel less stressed and more at ease.
Invest in some fluffy down pillows and a nice comforter. There’s nothing like fresh, clean bed linen to help promote a good night’s sleep!
Get the Temperature Right
It’s hard to fall asleep when you’re too hot – or cold. The right temperature is about 65 degrees.
Get yourself into a sleep routine. Take a hot bath, avoid bright screens before bed, and dim the lights. Drink something hot – just not coffee or caffeinated tea – or read a chapter in a book. Or, listen to an audio book. Practice the 4-7-8 breathing trick to calm yourself down.
Finally, don’t stress it. The worst thing you can do is to lie awake looking at the clock thinking about not sleeping. If you can’t sleep, get up and do something else for half an hour, then try again. Gradually, you’ll get into the routine of sleeping, and hopefully soon you’ll be having more sleep and less sheep at night.
What tricks do you use to fall asleep?