7 tips to help you fall asleep
Having trouble falling asleep or staying asleep? This is a problem I have been dealing with since my early twenties. Lack of sleep can effect all areas of your life. This can include your job performance, mood, relationships, weight loss and maintaining weight.
How you feel during the day often is affected by how well you slept. Trying out some of the following tips, will help you find out which one will work best for you.
- Stick to a schedule.
- Try to go to sleep and wake up at the same time everyday. This helps you set your internal clock and the quality of sleep. If you are getting enough sleep you should naturally wake up without an alarm clock. If you are waking up with your alarm clock you may have to go to bed earlier.
- Avoid sleeping in, and that includes the weekends. If you feel you need a nap, make sure it is only for 15 to 20 minutes.
- Feeling sleepy in the evening? Get up and do something to stimulate your body. (E.g. Do dishes, get lunches ready for the next day)
- Avoid bright light before bed. Bright light in the evening including blue light coming from electronics is detrimental to melatonin release. Melatonin is a naturally occurring hormone in the brain that regulates your sleep cycle.
- Stay away from phones, tablets, computer and TV screens one to two hours before bed. Say no to late night TV. The light suppresses melatonin and is stimulating rather than relaxing. Reading on your tablet is the same as watching TV.
- Make the room dark when it is time to sleep. Use heavy curtains that block out light or try to sleep with a mask. Covering your electronics stops it from emitting light.
- During the night keep the lights down. Install a night light so that you can see where you are going.
- Get regular exercise. It will help you sleep better and help you stay up during the day. Exercise speeds up your metabolism, so exercise is very important. Exercise in the morning or afternoon or three to four hours before bed. A relaxing low impact exercise such as yoga or gentle stretching in the evening can help you sleep.
- Be careful what you eat and drink before bed.
- Limit the amount of caffeine and nicotine. Caffeine can cause sleep problems ten to twelve hours before bed. Smoking is a stimulate and can interfere with your sleep.
- Avoid big meals at night and heavy food two hours before bed.
- Alcohol can interfere with your sleep cycle.
- Limit the amount you are drinking before bed. This can cause frequent trips to the bathroom, that can interrupt your sleep.
- Stress is one of the common things that stops you from getting a good night sleep.
- Anxiety and worrying leaves many people up at night. The stress of work, family, or school can also keep you awake at night. The more your brain is stimulated during the day the harder it is to unwind at night.
- Here are some tips to help you unwind and have a better sleep.
- Visualizing a peaceful or calm place.
- Relaxing your muscles from your toes all the way to your head.
- Deep breathing.
- Ideas to help you fall asleep:
- Read a book or magazine (not on a tablet)
- Listen to music
- Improve your sleep environment by keeping your room cool around 65 F to 18 C.
- Keep your noise down – ear plugs are helpful.
- Make sure your bed is comfortable.
- Reserve your bed for sleeping and sex.
7. Supplement with Melatonin. While are bodies naturally make Melatonin, it decreases with age.
- Start with a small dose and gradually increase over time to find out how much you need, to require a restful sleep.
I would love to hear what works for you?
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