Millions of Americans suffer from a sleep-related illness called insomnia. It affects the quality and the quantity of your sleep. Suffers from insomnia may struggle to fall asleep at night and lay in bed awake for hours, they may wake up and repeat this many times throughout the night rather than sleeping till the morning, they may wake up in the early hours and have to start their day when people would usually fall back asleep. If you frequently feel tired when you wake up and have to nap often throughout the day you may have insomnia. Millions more Americans don’t have insomnia but will also suffer from many of these symptoms, just not as often. Everyone knows how frustrating it is when you have to be up early for a big day but your brain just won’t shut off. Keep reading to find out the 5 best tips we rounded up to help you fall asleep if you’re ever in this situation.
Stick to a sleeping schedule.
If you struggle to sleep then one of the best ways to stop this from happening is committing to a regular sleeping pattern. Find a time that works around your job/school, 11 pm-7 am is the most popular time to sleep. Pick any time that is between 7 and 9 hours and sleep at that time every night and you’ll find falling asleep much easier as it helps program your body to sleep.
Invest in some blue light glasses.
One of the newest things that will help you to sleep at night is blue light glasses. Blue light is known to disrupt your sleeping schedule by stimulating sensors in your eyes that send signals that interfere with your body’s internal clock. By using blue light glasses to block these signals being sent to your brain it is likely that you’ll find it much easier to fall asleep as your internal body clock will be working as it should.
Make sure you commit to regular exercise.
Exercise affects so many aspects of your life and has so many benefits that people often forget that regular exercise also has an impact on how well you sleep at night. Relaxed and moderate exercise such as walking is great as it helps you to get rid of any tension that has been built up and may be preventing you from sleeping. However, be careful with doing intense exercise, such as a long run, a long bike ride, or interval training, too close to bedtime as this may have the opposite effect and wake you up rather than the desired effect.
Start drinking less caffeine.
Caffeine is one of the main reasons why many Americans struggle to fall asleep at night. Caffeine also is a stimulant, everyone knows how great it is to have a coffee to wake you up and get you through a busy day, but this also interferes with your internal body clock making it much harder to sleep in the night. It also affects the quality of sleep as it interferes with the natural sleep cycle and prevents you from getting as much deep sleep, so cut down on the tea and the coffee.
Write down anything you are worried about.
Another massive reason why many American’s can’t fall asleep is due to stress, anxiety, and worry. One way to help deal with this is before you try to sleep write down anything you’re concerned about and rip it up or throw it away. This should help you deal with your worries and go to bed with a clearer mind making sleep much easier.