Getting a good night's rest might be something you desperately need but can't seem to get. Read on for tips to falling asleep faster and staying asleep longer.
Create a Bedtime Ritual
Maybe it’s listening to a song or reading a book or even watching a specific television show. Whatever it is, do something every single night as part of your bedtime routine. It works for babies who are being sleep trained and it can work for you. Once you get used to doing the same thing before bedtime every night, it will start to act as a trigger to help you fall asleep quicker. The idea is to keep it simple and short. Don't add too many hings to your routine or over-complicate it. Devoting 15 or 20 minutes to your bedtime routine (which can also include a skin care regimen) is sufficient.
Ditch Late Night Caffeine
Even if you think caffeine has little to no effect on you, cut your caffeine intake at least 6 hours before bedtime. This will help you settle down and feel fully relaxed. Even seasoned coffee drinkers are affected by caffeine, whether or not they're aware of it. To get a proper night's rest, your body needs to be physically receptive to it. Counting all the sheep in the world won't help if your central nervous system is raring to go.
Block Everything Out
Invest in a sleep mask and a good pair of earplugs. Sometimes, the faintest sounds can disrupt us while we’re trying to fall asleep. Blocking out excess light and noise will help you settle into bed and into a deeper sleep. Throughout the night, we all wake up quickly and then fall back asleep. We may not even be aware of it the next morning. But if a distrubance catches our attention during one of those waking moments, it can keep us awake longer. So blocking out external nuisances is a great way to stay asleep longer.
Relax Your Body
Take deep breaths while stretching out your extremities and slowly letting them loose. Do this over and over until your body physically feels more mellow, relaxed and loose. You can use relaxation techniques that include listening to sounds of nature, or picturing yourself in a peaceful environment, like the beach, while you do this.
Remove that Extra Blanket
While cuddling up in a warm blankie sounds awesome – especially in winter – be careful not to bundle up too much. Overheating is more likely to keep you up tossing and turning than anything else. Your bed may feel cold when you first jump in but wait at least 10 minutes before adding on any extra layers. You'll likely feel comfortable as your body adjusts in the first few minutes.