First and foremost, researchers at the University of Pennsylvania’s School of Medicine recently reported that, in the year 2018, nearly 25 percent of Americans had trouble falling asleep. Now, having trouble falling asleep is something that, occasionally, happens to most people. However, if it happens frequently, it’s probably time to find ways to help you fall asleep. Because, not getting enough sleep, too often, can lead to problems like putting on weight, being tired in the morning, and a host of other bad things. So, here is a list of some ways to help you fall asleep.
Sleep Schedule
First, if you already don’t have one, start forming a sleep ritual such as a sleep schedule. For example, a sleep schedule could be sleeping at about the same time every night and waking up at nearly the same time every morning. Moreover, such a consistent sleep schedule will get your circadian rhythm used to your schedule. As a result, it may become easier to fall asleep when it’s time. Another example of a sleep ritual is getting 7.5 to 8 hours of sleep each night.
By the way, the sleep schedule needs to sync up with other things in your life. For example, if you need to go to work in the morning, that departure time, will dictate other morning chores that need to get done between the time you wake up and the time you need to leave for work. Next, working backwards, the need to sleep 7.5 to 8 hours, will dictate the time you need to go to sleep at night. Furthermore, the need to not have dinner within at least one (though preferably two) hour of bedtime, will dictate the latest time for dinner.
So, you can see the development of a schedule that your circadian rhythms can get used to.
Regular Dinner Time
Now, not having a consistent time for dinner each day interferes with your sleep ritual and your circadian rhythm. For example, if you normally sleep around 10 PM but you often have a late dinner around 9 PM. As a result, you may find it difficult to fall asleep. So, one of the remedies, is to find a reasonable time for dinner. By the way, it is generally accepted that dinner should be between two to three hours before bedtime. Of course, reality interferes with all these plans. But, it’s fine to have an occasion when it’s not possible to stick with a schedule. In those instances, having a late light (as opposed to a heavy) dinner may not interfere with your sleep.
Wear Sunglasses
Next, a study at the University of Texas’s Houston School of Public Health, reported that if you go outside after 4 in the afternoon, wear sunglasses on a sunny day. In fact, the study reported that the reduced light exposure boosted production of the sleepy hormone melatonin, making you 20 percent more tired by bedtime.
Clock
Now, if you have a clock next to your bed, the last thing you need to do is look at it when you aren’t able to sleep right away. In fact, looking at the clock makes matters worse by causing you to worry, which, in turn, increase your stress and makes it difficult to fall asleep. So, put the clock in a place that you can’t easily see while lying in bed.
Reading
Next, don’t read in bed, unless it’s something that’s going to make you fall asleep right away. Otherwise, get up and go to another room, turn the lights down, and read a soothing book while resting comfortably in a chair or couch. However, don’t read suspense, thrillers, or anything that’s going to get you all worked up.
Cool Bedrooms
Most of all, your body needs to reach a certain temperature in order to fall asleep. So, to help your body, your bedroom may need to be between 60 to 67 degrees Fahrenheit for proper sleep. However, others recommend temperatures between 64 to 72 degrees Fahrenheit. Ultimately, the room temperature needs to be cold enough that you can comfortably fall asleep. So, go ahead and adjust the room temperature where you can comfortably fall asleep.
Warm Extremities
Next, a Swiss study found that warming your extremities dilates your blood vessels, which, in turn tells your body it’s time to sleep. In fact, your hands and feet need to be warmer than the room temperature. So, depending on the season, put on your gloves and socks before going to sleep.
Foot Massage
Meanwhile, a closed foot massager soothes and relaxes the muscles and tendons in your feet. In fact, it does this by gently kneading and loosening muscles in the foot. In addition, the closed foot massager warms the soles, sides, and arches of the foot. As a result, blood circulation improves, your body unwinds, and nerves calm down. Consequently, you feel relaxed. Meanwhile, the body releases endorphins which, in turn, suppresses the stress hormone cortisol, and improves your mood. As a result, it makes it possible to fall asleep.
Melatonin
Now, if all else fails, take a low dose of melatonin. For example, about 0.3 mg is about right. Most of all, don’t take higher doses, because that will suppress your natural melatonin production. As a result, your sleeping problem will get even worse. Furthermore, before taking melatonin, ask your doctor and verify the best dose.
