Tips to Fall Asleep

The more well-rested you are, the happier, healthier, and more productive you will be. But many Americans live on less sleep than they need – the recommended amount for adults is about eight hours a night. Considering we spend a third of our lives in bed, it’s worth the effort to master the art of falling – and staying – asleep. Here are a few tips to get you started.

woman sleeping

Consistency is the key. Consistent sleeping patterns best encourage sound sleep. Set your body clock to regular bed and waking times, and avoid late nights. Be patient – it may take a couple of weeks to establish a rhythm.

Naps or not? If you regularly take naps but have trouble getting to sleep at night, try cutting out the afternoon siestas. Get your body used to fatigue at night and wakefulness during the day.

Light and darkness. As you get ready for bed, dim the lights. This helps your body prepare to shut down for the night. Turn on a small night lamp if a little illumination helps you sleep; otherwise, make your bed chamber as dark as possible. Wearing an eye mask can be especially helpful as well.

Screens and sounds. Avoid TV and computer usage right before bed. This stimulates the brain, making it more difficult to shut down for sleep. Also put any sort of clock out of sight from your bed, and remove any clocks that tick.

Food and drink. Avoid coffee, tea, soda, and alcohol before bed. Avoid all drinks two hours before bed to prevent middle-of-the-night trips to the restroom. Allow time for food to digest; eating before bedtime raises blood sugar and hampers sleep.

Daytime activity. Eat a balanced diet; avoid foods that will keep you awake and miserable at night. Exercise regularly, but at least three hours before bed; you don’t want to wake up your body with vigorous movement when you need to relax.

Sleep surroundings. Check your mattress and pillow situation. You may need a harder or softer mattress to sleep well. You may also want to sleep with more pillow support, whether under your head, between your legs, or in the crook of your back. And make sure you have enough sheets, as your body temperature decreases during the night hours.

Unwinding rituals. Having a night-time ritual helps facilitate a smooth transition from a bustling day to a restful night. Try taking a warm bath; stretch and relax your limbs; read a light novel.

Write down tomorrow’s to-do list and any plaguing worries before sleeping. Journaling before bed helps your mind unwind. You may also want to avoid the nightly news if worry tends to keep you awake.

A little shut-eye. And finally, never think about trying to get to sleep. Instead, relax, close your eyes, and think of a favorite memory, or of your goals for the future.

Sweet dreams!