Are you having a hard time sleeping at night? You are experiencing a common problem found in most adults. Many adults find it hard to go to sleep at night or feel tired during the day. Here are some important steps to take to help you fall asleep easier at night.
Maintain a regular sleep schedule- Set a regular bedtime and try to stick to that routine every night. As important as it is to go to bed at the same time each night, waking up at the same time every morning is just as important to create a schedule for your body. Use an alarm clock to make sure you are up at the same time each day. If you are still drowsy during the day, try to go to sleep 30 minutes earlier for a whole week.
When it is bedtime, turn off the lights- Light Stimulates your brain and makes you think it is daytime. When you are ready to go to sleep spend some time winding down in a dim or dark room. Turn off the computer, TV, and lights before going to bed to alert your brain that it is time for sleep.
Increase the amount of light you are getting during the day- If you spend the majority of your time indoors; make sure you are getting out in the sunlight for at least 15 minutes during the day. Try taking breaks from work outside or eating lunch outside. Let a lot of natural sunlight in your home or office space.
Have a bedtime ritual that you stick to each evening- Start winding down about 30 minutes before you go to sleep each night. Raise your body temperature by taking a warm bath before bed or drinking a warm drink. As your temperature lowers, you get a drowsy feeling so this can be a great way to relax before bedtime.
Eat Good and get plenty of exercise- Cut down on caffeine after lunch time. It can take up to 12 hours to get caffeine out of your body so limit your caffeinated drinks to the morning time only. Don’t eat too big of a meal before bedtime but make sure you are not hungry when going to sleep. These will both affect how quickly you can fall asleep.
Don’t ignore the problem- Seek a doctor or professional help if you have tried everything and still find it hard to sleep. This could be signs of depression, medical conditions, or other health related issues.