They aren’t hard to do, and they could dramatically help your sleeping!
1- Don’t Drink Caffeine After Dinner
Drinking caffeine after lunch might be one of the ways you’re hurting your ability to fall asleep by accident. While it varies from person to person, caffeine usually stays in your body for 4 to 6 hours before it loses effectiveness. With that much time under its effects, you might not realize that drinking a Coke with dinner is one of the causes of your restlessness.
2- Make a sleep schedule
Your body has a very finely tuned clock (called a circadian rhythm) that it uses to determine when you should fall asleep. The more difference you have in the times you go to sleep, the harder it is for your body to keep track of when it’s supposed to be sleeping and when it should be keeping you awake. If you keep a well-regulated sleep schedule though, your body will start to adapt to it, allowing you to fall asleep on time and wake up feeling rested. You might even start waking up right before your alarm!
3- Don’t Take Naps Longer Than 15 Minutes
Research shows that naps can make it especially difficult for your body to fall asleep at the right time. If you stayed up particularly late on a Friday or Saturday, it might be tempting to take a nap over the weekend, but this can have a substantial effect on your ability to fall asleep. While no naps are the best option, try to limit your naps to 15 minutes or less. One helpful way to manage your naps is to drink a cup of coffee and then immediately go to sleep. By the time you need to wake up, your caffeine will be ready to keep you feeling awake.
4- Unwind Before Bed
Experts encourage you to write in a daily journal, read a book, even doodle during the time right before bed. The important thing is that you give yourself space to unwind and clear your mind. Often, it becomes much harder to sleep if you haven’t had time to properly detach yourself from the stress and craziness that you experience during the day. The normal recommendation is that you should reserve around 30 minutes before bed to prepare yourself for going to sleep, but test out different amounts of time and see what works best for you!
5- Actively Focus On Going To Sleep
It may sound like very obvious advice, but one of the best ways to fall asleep is to actively push yourself to fall asleep. By focusing on falling asleep and not allowing yourself to move or get distracted by your phone, you can encourage your body to fall asleep. There is a balance to not putting too much effort into it, which can make you stressed and anxious, but focusing on sleeping can really make a difference.