Not able to easily fall asleep at night? You’re not alone. Over 60 million Americans report having insomnia in any given year. What’s worse is that 40 million Americans suffer from much more serious and chronic sleep disorders.
Missing sleep is nothing you should discount as “nothing to worry about”. Health risks with missed sleep can include poor cognitive function, problems with concentration and increased risk of heart diseases. Here are a few tips you can try in order to fall asleep faster.
1. 30-60 Minute Wind-Down
If you are active all day, it is often quite hard to suddenly wind yourself down for the night. In order to create a routine where you separate your regular activities from your sleeping patterns, dedicating 30-60 minutes before bedtime to a quiet wind-down time is recommended. This time should be dedicated to doing relaxing, calm and enjoyable activities, such as reading a book, listening to soothing music and meditation. Whatever you do, do not watch TV, study for a test or play on the computer.
2. Snacks
Eat regular snacks and do not go to bed hungry. A light snack before bed is highly recommended. Eating a full meal in the hour before going to bed is not the best choice. Avoid eating or drinking products containing caffeine in the late afternoon and evening, including energy drinks, caffeinated sodas, coffee, tea and chocolate.
3. Take a Bath/Shower
Take a shower or bath before bed even if you don’t need a rinse off. Your body temperature drops rapidly when you leave the shower or tub. This drop in temperature can trigger a sleepy feeling because your heart rate, digestion and other processes wind down. In turn, this can make it easier for your mind and body to power down as well.
4. Practice Calming Techniques Throughout the Day
Don’t wait until last minute to try to relax yourself. Complete relaxation techniques such as visualization and meditation to help you wind down. In fact there is an app for this called iSleep Easy, which provides you with a variety of meditations for you to turn on throughout the day in order to get you prepped for bed.
5. Hide the Clock
Put the clock away in the drawer where you won’t be able to look at it. Waking yourself every minute to look at the clock and see what time it is will not get you to sleep faster. If you’re prone to check the phone clock, put it in the drawers as well. Picking up the phone can suck you back into your daytime stressors.
Missing sleep is nothing you should discount as “nothing to worry about”. Health risks with missed sleep can include poor cognitive function, problems with concentration and increased risk of heart diseases. Here are a few tips you can try in order to fall asleep faster.
1. 30-60 Minute Wind-Down
If you are active all day, it is often quite hard to suddenly wind yourself down for the night. In order to create a routine where you separate your regular activities from your sleeping patterns, dedicating 30-60 minutes before bedtime to a quiet wind-down time is recommended. This time should be dedicated to doing relaxing, calm and enjoyable activities, such as reading a book, listening to soothing music and meditation. Whatever you do, do not watch TV, study for a test or play on the computer.
2. Snacks
Eat regular snacks and do not go to bed hungry. A light snack before bed is highly recommended. Eating a full meal in the hour before going to bed is not the best choice. Avoid eating or drinking products containing caffeine in the late afternoon and evening, including energy drinks, caffeinated sodas, coffee, tea and chocolate.
3. Take a Bath/Shower
Take a shower or bath before bed even if you don’t need a rinse off. Your body temperature drops rapidly when you leave the shower or tub. This drop in temperature can trigger a sleepy feeling because your heart rate, digestion and other processes wind down. In turn, this can make it easier for your mind and body to power down as well.
4. Practice Calming Techniques Throughout the Day
Don’t wait until last minute to try to relax yourself. Complete relaxation techniques such as visualization and meditation to help you wind down. In fact there is an app for this called iSleep Easy, which provides you with a variety of meditations for you to turn on throughout the day in order to get you prepped for bed.
5. Hide the Clock
Put the clock away in the drawer where you won’t be able to look at it. Waking yourself every minute to look at the clock and see what time it is will not get you to sleep faster. If you’re prone to check the phone clock, put it in the drawers as well. Picking up the phone can suck you back into your daytime stressors.
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