Ever have one of those evenings when you just can’t fall asleep? You lay there for ten, twenty, maybe thirty minutes or longer without coming any closer to a blissful sleep. After much tossing and turning you eventually fall asleep. Come morning you’re groggy and annoyed that you couldn’t sleep as long as you had planned to.
It happens to people all over the country and it certainly happens more often than we’d like it to. This is unfortunate, because a lack of sleep or poor quality sleep has been linked to a wide variety of problems. As researchers at Harvard remind us, “people who consistently fail to get enough sleep are at an increased risk of chronic disease”.
Here are a few simple techniques that you can use to help you fall asleep faster.
Number 1: Cut back on your Caffeine intake
So you like to have a cup of coffee to get you started in the morning. That’s fine. But when you’re having four or five cups throughout the day to keep you going, you’re getting too much caffeine. Try to cut off any caffeine intake after 2:00 pm. Caffeine takes a long time to leave the body, longer than it takes the buzz to fade.
Number 2: Eat no later than four hours before bed
According to Dr. Michael Breus, it’s important not to eat too late into the evening. Why? Because “the body was not meant to digest food lying down.” Eating too much before bed will affect the quality of your sleep in a negative way.
Number 3: Keep a log of your day
As odd as this sounds, it can actually help you fall asleep faster. Stephani Silberman, PhD, with health.com tells us that keeping a log “can help you make those connections” with the parts of your daily routine that might be keeping you up at night and restless. Reviewing your day and what’s ahead is a good way to set your mind at ease so you can focus on falling asleep quickly.
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