Tips For Getting to Sleep Faster
Tossing and turning most nights is definitely not fun.
For most of us with sleep problems, we do eventually get to sleep at some point, but then find ourselves waking up in the morning unrefreshed.
Thankfully, there are some things you can do to help you get to sleep faster.
Here are my top tips for a more soothing night's rest.
Stop drinking caffeine No, you don't have to give up the java permanently, but you do want to stop drinking caffeinated beverages fairly early in the day.
Try to quit by the end of your work day if you are a nine to five person.
Generally, 4 p.
m.
is considered a good cut-off time.
Also be aware of the caffeine that lurks in other places.
You'll find it in cola drinks such as Coke and Pepsi, citrus drinks like Mountain Dew and Mello Yello and also in sodas like Dr Pepper.
Root beer and clear sodas like Sprite or 7-Up are naturally caffeine free and so good alternatives if you really need the bubbles.
Chocolate and black teas also contain caffeine and should be avoid in the evenings as well.
Do not exercise before bedtime If you already have trouble sleeping, exercising before bedtime will usually make matters worse.
Exercise basically stimulates your entire body, especially your heart and your metabolism.
So if you have trouble getting to sleep quickly, avoid working out less than three hours before your normal bedtime.
Paradoxically, exercise can actually help your sleep patterns if you do it at a different time of day on a regular basis, so it is one of those things where you just have to pay attention to the timing.
Try to wind down One of the things that often keeps me awake at night is I'm spending too much time thinking about work or about whatever I was just doing.
So if I had been watching a particular TV show or had just participated in some online forum debate, I'd be awfully wound up about it and couldn't get to sleep.
If you find that are you are the same way, you should try and start winding things down about an hour before bedtime.
Don't watch TV shows that are going to stimulate you and turn off the computer.
If you bring your work home with you or work at home, stop working at least an hour before bedtime.
Some people recommend reading before bed, but maybe that isn't such a great idea if you are going to be up all night thinking about what you just read.
So light reading is appropriate, but nothing too heavy.
You can also try listening to music.
If you do watch television, try and watch a show you don't get all that involved with.
Repeats are ideal, if it is a show you enjoy.
For most of us with sleep problems, we do eventually get to sleep at some point, but then find ourselves waking up in the morning unrefreshed.
Thankfully, there are some things you can do to help you get to sleep faster.
Here are my top tips for a more soothing night's rest.
Stop drinking caffeine No, you don't have to give up the java permanently, but you do want to stop drinking caffeinated beverages fairly early in the day.
Try to quit by the end of your work day if you are a nine to five person.
Generally, 4 p.
m.
is considered a good cut-off time.
Also be aware of the caffeine that lurks in other places.
You'll find it in cola drinks such as Coke and Pepsi, citrus drinks like Mountain Dew and Mello Yello and also in sodas like Dr Pepper.
Root beer and clear sodas like Sprite or 7-Up are naturally caffeine free and so good alternatives if you really need the bubbles.
Chocolate and black teas also contain caffeine and should be avoid in the evenings as well.
Do not exercise before bedtime If you already have trouble sleeping, exercising before bedtime will usually make matters worse.
Exercise basically stimulates your entire body, especially your heart and your metabolism.
So if you have trouble getting to sleep quickly, avoid working out less than three hours before your normal bedtime.
Paradoxically, exercise can actually help your sleep patterns if you do it at a different time of day on a regular basis, so it is one of those things where you just have to pay attention to the timing.
Try to wind down One of the things that often keeps me awake at night is I'm spending too much time thinking about work or about whatever I was just doing.
So if I had been watching a particular TV show or had just participated in some online forum debate, I'd be awfully wound up about it and couldn't get to sleep.
If you find that are you are the same way, you should try and start winding things down about an hour before bedtime.
Don't watch TV shows that are going to stimulate you and turn off the computer.
If you bring your work home with you or work at home, stop working at least an hour before bedtime.
Some people recommend reading before bed, but maybe that isn't such a great idea if you are going to be up all night thinking about what you just read.
So light reading is appropriate, but nothing too heavy.
You can also try listening to music.
If you do watch television, try and watch a show you don't get all that involved with.
Repeats are ideal, if it is a show you enjoy.
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