Proper sleep habits can help you fall asleep quickly and stay asleep until morning.
Falling asleep can be difficult for many adults. Stress throughout the day, a stressful work environment, activities scheduled for the next day and stimulation provided by ever-present electronics like televisions, laptops and smartphones can make it hard to wind down at night and fall asleep as soon as your head hits the pillow. If you find yourself lying in bed awake more than about 20 minutes at night, there are some things you can do that can help you get to sleep faster.
Stop Eating and Drinking Earlier
Eating too much before bed can cause abdominal discomfort, which makes it more difficult to fall asleep. Drinking caffeine and sugary drinks can also make it difficult to sleep because they have a stimulating effect on the body. Alcohol should be avoided right before bed as well. Though alcohol might make you feel sleepy immediately after you drink it, but you may find yourself waking up later in the night when the initial effects wear off. Also try to avoid smoking before bed; nicotine is a stimulant that can keep you awake.
Take a Nap
If you think that taking a nap during the day makes it harder to get to sleep at night, think again. Taking a short nap can make you feel less sleep-deprived and is actually less disruptive to your sleep-wake schedule than sleeping later in the morning than you normally do, which could result in insomnia later in the evening. Take naps in the early afternoon and limit them to 30 minutes.
Stay on Schedule
For many adults with busy schedules, going to sleep and waking up at the same time can seem nearly impossible. However, sticking to a regular sleep-wake schedule can help you fall asleep faster and result in better-quality sleep at night, according to MayoClinic.com. If you can't fall asleep with 20 minutes of hitting the pillow, get out of bed and do something that won't overstimulate you, such as reading a book or magazine.
Develop a Routine
Doing the same thing before you go to bed every night can help send signals to your body that it's time to wind down and get ready for sleep. Try listening to soothing music, reading a book or taking a relaxing shower or bath to help promote better sleep. Avoid watching television and using electronic devices right before bed; these may actually stimulate your brain and make it harder for you to get to sleep.
Over-the-Counter Sleep Aids
Over-the-counter sleep aids shouldn't be used regularly, according to MayoClinic.com, but they can help on the occasional sleepless night. Common include melatonin and products that contain doxylamine and diphenhydramine as the main ingredient. These sleep aids shouldn't be taken regularly, as you may become dependent upon them, and over time your body builds up a tolerance. If you're taking any other medication, talk with your doctor before taking any sleep aids.
Tags: fall asleep, sleep aids, according MayoClinic, aids shouldn, find yourself
