Does it take you a long time to fall asleep at night? Are you missing out on precious hours of slumber because you just can’t seem to turn off for the day?
You’re not alone: Each night millions of adults in the U.S. experience difficulty falling asleep or staying asleep.
Consequently, we are plagued by fatigue, mood swings, and lack of concentration which interferes with our work and personal lives.
Don’t worry; we’re here to help: Here are 30 scientifically proven ways to help you fall asleep faster!
From the moment you wake up in the morning to climbing under the covers at night, use these tips to create the perfect conditions to fall asleep quickly.
During The Day
1. Make Your Bed
A poll conducted by the National Sleep Foundation found that those who regularly make their bed in the morning were more likely to report they had a good night’s sleep every day or almost every day (44% vs. 37%).
2. Exercise
Beyond simply making you feel tired, when performed at the right time of day exercise can help accentuate the natural changes in body temperature which occur as part of your circadian rhythms and signal nighttime.
3. Don’t Nap For Too Long
While a short nap may be just what was needed to restore your mental clarity and stave off fatigue, napping for too long or too late in the day can interfere with your ability to fall asleep at night.
4. Limit Caffeine Intake
Caffeine has an effect on us far longer than most of us realize: 20 hours after consuming your cappuccino, 12.5% of the caffeine is still active.
It’s thus important to avoid caffeine post lunch-hour.
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