If you’re one of the millions of Americans who have trouble to fall asleep, you’re not alone. In fact, sleep deprivation is a common problem that can have wide-ranging effects on your health, mood, and overall well-being.
There are many factors that can contribute to difficulty sleeping, including stress, anxiety, hormonal changes, and physical discomfort.
But regardless of the cause, there are 12 simple things you can do to fall asleep faster and stay asleep longer.
1) Establish a regular sleep schedule.
One of the most important things you can do to promote healthy sleep is to establish a regular sleep schedule. This means going to bed and waking up at the same time every day, even on weekends and holidays. Doing so can help to regulate your body’s natural sleep-wake cycle and make it easier to fall asleep and stay asleep.
2) Create a bedtime routine.
Another way to promote healthy sleep is to create a bedtime routine that helps to signal to your body that it’s time to wind down for the night. This might include taking a warm bath, reading a book, or stretching for a few minutes.
3) Avoid caffeine and alcohol before bed.
Caffeine and alcohol are both stimulants that can interfere with sleep. So it’s best to avoid them in the hours leading up to bedtime. Instead, opt for herbal tea or water as your evening beverage of choice.
4) Keep your bedroom dark and cool.
Creating a dark, cool environment in your bedroom can also help to promote better sleep. This means investing in blackout curtains or an eye mask and keeping the temperature in your room on the cooler side.
5) Limit screen time before bed.
The blue light emitted by electronic screens can interfere with sleep, so it’s best to limit screen time in the hours leading up to bedtime. If you must use a computer or other device before bed, consider wearing blue-light blocking glasses or installing an app that filters out blue light.
6) Stretch or do relaxation exercises before bed.
Stretching or doing relaxation exercises before bed can help to release tension and promote more restful sleep. Some good options include yoga, Tai Chi, and deep breathing exercises.
7) Avoid working in bed.
If you work from home or have a tendency to work on your laptop in bed, it’s important to make a distinction between your sleep space and your workspace. Keep work-related materials out of your bedroom so that you can associate your bed with sleep and relaxation.
8) Get up and move if you can’t sleep.
If you find yourself lying awake in bed, it’s best to get up and move around for a bit rather than lie there tossing and turning. Walking around the house or doing some light stretching can help to release tension and promote better sleep.
9) Listen to calming music before bed.
Listening to calm, relaxing music before bed can help to lull you into a more restful state. There are many great options available online, so take some time to find a playlist that works for you.
10) Avoid eating large meals before bed.
Eating a big meal right before bed can lead to indigestion and make it more difficult to fall asleep. So it’s best to eat your last meal of the day a few hours before bedtime.
11) Don’t smoke before bed.
Smoking is another stimulant that can interfere with sleep, so it’s best to avoid it in the hours leading up to bedtime. If you can’t quit, at least try to cut back on the number of cigarettes you smoke each day.
12) Limit your intake of fluids before bed.
Drinking too much fluid before bed can lead to frequent trips to the bathroom, which can disrupt your sleep. So it’s best to limit your fluid intake in the hours leading up to bedtime.
With these five simple tips, you can start getting the restful sleep you need to feel your best. So don’t wait any longer, give them a try tonight!
Following a regular sleep schedule, creating a bedtime routine, avoiding caffeine and alcohol before bed, and keeping your bedroom dark and cool can help promote better sleep. Additionally, stretching or doing relaxation exercises before bed, limiting screen time before bed and listening to calming music can also be helpful. Lastly, avoid smoking and eating large meals before bed.