So, I have this problem. Typically, it takes me forever to get to sleep. If I don't take pains to make sure I get to sleep fast, I can lay in bed for up to an hour, trying to slip into my little dreamy-dreams and utterly failing. Some people have a type of insomnia, slow-sleep insomnia, that can cause this problem, while others simply have trouble getting to sleep in the average amount of time. I mean, it's supposed to take 5-10 minutes to get to sleep on the average. If it takes you longer, maybe one or more of these 7 tips for getting to sleep more quickly will help you.
1. Watch the Caffeine
Limiting your caffeine intake during the day can really help you at night. If you simply can't give it up, then try switching to decaf a few hours before you go to bed. Typically, doing it after five or six o'clock is your best bet.
2. Set a Routine
Sometimes, simply keeping to a schedule is a good idea. You should go to bed at the same time every night. Not only that, but you should also get up at the same time every morning. Setting a sleep routine can condition your body on when to get tired and when it's had enough rest. This can even make it easier for you to get up in the morning.
3. Eat the Right Foods
There are a lot of foods that can make it difficult to sleep. For instance, it's a really bad idea to eat spicy foods close to bedtime. That doesn't mean you have to cut them out of your diet entirely, you just need to be careful about when you eat them.
4. Don't Exercise before Bed
You can exercise in the evening. I know for lots of people, myself included, that's really the only time you have to do it. However, don't do it directly before bed. In fact, if you do it in the evening, make sure it's at least two to three hours before you're ready to go to sleep. When you exercise, your body releases endorphins that leave you feeling jazzed and energized, and you definitely can't get to sleep when you're feeling like that.
5. Eliminate Stress
I know, easier said than done, right? But it's true, stress can make it hard for you to relax, and when you can't relax, it gets harder and harder to fall asleep. Try to relax yourself before you go to bed, whether it's with reading a book or some of the other tips you can read about here.
6. Avoid Naps
I know you can't always avoid napping. Sometimes you just need one, especially if you can't fall asleep quickly at night, so you aren't getting enough rest. Whenever and wherever possible, however, you should resist taking a nap. Your body may think it's gotten all the rest it needs by the time you go to bed at night.
7. Take a Hot Bath
This option always works really well for me. Before bed, right before, take a nice, hot bath. You can read a book, put in some soothing bath products, light some candles, listen to some music – whatever you want. The hot water will leave you relaxed and warm, though, and it's so easy to lay right down and fall asleep immediately after that.
There are lots of other things that can help you get to sleep quickly at night, thus maximizing the rest you get. Some people read, some drink tea or warm milk. What are some of the methods you recommend?
Top Photo Credit: ♦♦ Justine V ♦♦