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 tips 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.
Number 4: Have a routine
This is one of the most important tricks to help you fall asleep quickly. Before you go to bed, avoid stimulating electronics like TVs and computers. Always do the same things before you’re about to go bed. Brush your teeth, read, stretch, and do some relaxation techniques. Once your body registers this new habit, it will know that it’s time to go to sleep every night when you initiate the routine.
Number 5: Exercise well before bedtime
Don’t exercise a few hours before bed time. Of course exercise can make you feel tired, but our bodies take quite a few hours to cool down and relax after a workout. If you’re trying to force your body to go to sleep after a workout, you’re fighting a losing battle. Give yourself enough time to relax and come down from all of the action of your workout so you can fall asleep quickly and peacefully.
Number 6: Buy a new mattress
Believe it or not, a new mattress might be all you need to fall asleep quickly. If you aren’t completely comfortable in your current mattress, your brain and your body are not going to want to fall asleep. Consult with a sleep expert if you want help finding the best mattress for you.
Give some of these tips a shot and you’ll be able to fall asleep faster, without any drugs or chemicals. There are plenty of other natural tips out there on the net so feel free to check them out after you try out these six tips.
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