Catch Some Zzzs: 11 Ways to Fall Sleep Quicker
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Over one-third of Americans don’t get enough sleep.
Many of these people develop a sleeping disorder called insomnia. In fact, this is the case for around one-quarter of people in the US.
Are you tossing and turning in the night? You’re probably desperate for any tips on how to get shut-eye!
Do you want to discover more ways to fall asleep fast? Check out our guide below!
1. Have a Bedtime and a Wake-Up Time
You may think bedtimes are for kids. But, actually, your body and mind need to know when you’re going to sleep at the same time each day.
If one morning you get up at the crack of dawn and the next moment you sleep until the late morning – your body is totally confused!
This makes regular sleep patterns extremely difficult for many shift workers. As much as you can, you need to go to sleep at the same time each night.
2. Don’t Force Yourself to Sleep
When you’re lying awake at night – what do you do? You grit yourself and force yourself to sleep.
That’s probably not the best tactic for falling into a slumber. Since sleeping isn’t like most activities, you can’t fall asleep simply by trying harder.
In fact, one study found that insomniacs who forced themselves to stay awake fell asleep faster compared with those who pushed themselves to sleep.
Your sleeping problems may not be solved with reverse psychology alone. Nonetheless, don’t force yourself to sleep when you can’t!
Instead, you should get up for around 20 minutes and do something mindless. This could include making a cup of tea or sitting looking out of the window.
3. Take Sleep Aid Medication
You may require some sleep aid medication to get to sleep. If you have low levels of melatonin in your body, you may not be able to regulate your sleeping cycle.
We have a wide selection of sleep and insomnia products to help you get to sleep faster at night.
4. Avoid Caffeine After 3 O’Clock in the Afternoon
Americans are drinking more coffee than ever before. For many insomniacs, the morning cup of Joe is the only thing that gets you going after a few hours of sleep.
As you know, the caffeine contained in tea, coffee, and energy drinks blocks the chemicals in your brain which sends you to sleep.
It actually takes roughly six hours for the effects of the caffeine to wear off. Think carefully about when you drink the last cup of the back stuff during the day. You should probably skip your afternoon coffee now.
5. Turn Off Your Screens
Around half of our waking hours are already taken up with screen-time, according to reports.
Therefore, it shouldn’t be too hard to switch off before we go to bed. And yet, many of us go to bed staring at our smartphones.
The blue light coming from your screen actually harms your capacity to sleep at night. That’s why you should avoid looking at screens around two hours before bedtime.
When you can’t get to sleep at night, resist the urge to check your email or Facebook newsfeed. This definitely won’t help!
6. Jot Down Any Thoughts Before Bed
Do you go to bed at night with thoughts and concerns running around your head?
This can keep you tossing and turning all night. You can put your mind at rest by putting what’s on your mind down on paper. Simply list everything you’ve got to do tomorrow.
7. Ignore the Time on Your Clock
When you can’t fall asleep you can always end up staring at the clock. You watch the clock go “tick…tock…tick…tock.”
This doesn’t help you relax before bed. That’s why it’s helpful to hide your clock where you can’t see it from your bedside.
Checking the time can increase your stress. This can only make falling asleep even more hopeless as you worry about the time.
8. Keep Your Bedroom Cool
When you sleep, your body drops in temperature. That’s why sleeping with a blanket is so important.
And yet, when you’re trying to sleep in a warmer bedroom, this can cause you to experience trouble sleeping.
What are the optimal sleeping conditions? Your bedroom temperature should be around 60-67 degree Fahrenheit.
9. Hot Shower Before Sleeping
You can enhance the effects of temperature on your drowsy body by taking a hot shower. Just jump in the shower for a warm soak to increase the temperature of your body.
Then, when you return to the cool conditions of your bedroom, you’ll be in the right mood for sleeping. Showers are also relaxing. Including a warm shower in your bedtime routine can really help you get some z’s.
10. Shed a Few Pounds
The majority of Americans are either overweight or obese. This has a wide range of harmful consequences for your health.
However, you may not realize that this could also cause problems with your sleep. Being overweight has been linked with snoring, sleep apnea, and restless legs syndrome. Check out our weight loss products to learn more about how to shed the pounds.
11. Cut Out Any Light From Outside
You also need to make sure any light entering the room is blocked. Are there any street lamps? Does the sunlight shine into your bedroom in the morning?
Ensure that you create a dark and comfortable room to sleep in at nighttime. Invest in some heavy curtains and blinds.
Ways to Fall Asleep Quicker
In our tips on ways to fall asleep quicker, you may discover the answer to why you cannot get a good night’s sleep.
Do you need to lose some weight? Is it time to keep a consistent bedtime? Whatever helps you get to sleep at night. Sweet dreams!
If you want to know more about our services and products, contact us here!
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