It’s supposed to be easy to fall asleep. Your body is designed to drift off to sleep at night naturally. But for many people, that’s not the reality. According to the National Sleep Foundation, about 30% of adults in the United States report struggling with insomnia.
Many things can contribute to difficulty falling asleep. Maybe you had coffee a little too late in the day or ate a big dinner right before bed. Maybe you’re dealing with anxiety or stress. Or maybe you have a sleep disorder.
Whatever the cause, you can do plenty to help yourself fall asleep. In today’s article, let’s explore a few things you can do to fall asleep faster and peacefully. Here’s what you need to know:
Take a Melatonin Supplement
Melatonin is a hormone that is naturally produced in the body and helps to regulate the sleep-wake cycle. Taking a melatonin supplement can help to improve sleep quality and duration.
A few things to consider before taking a melatonin supplement, such as dosage and timing. Speaking with a doctor before taking any supplements is important, especially if you have any underlying health conditions.
Keep a Sleep Diary
Try keeping a sleep diary. This can help you identify patterns and certain triggers that make it harder for you to fall asleep. At the same time, you might discover the things that make it easier for you to sleep.
There are a few different ways to keep a sleep diary. You can use paper and pencil, a spreadsheet, or a sleep-tracking app. Whichever method you choose, be sure to track the following information:
- The time you went to bed and the time you woke up
- How long it took you to fall asleep
- How many times have you woke up during the night
- How you felt when you woke up in the morning ( rested, tired, etc.)
To get the most accurate picture of your sleep, try to track your sleep for at least a week. If you have trouble remembering to track your sleep, set a reminder on your phone or put the diary where you’ll see it before bed. Once you have a week’s worth of data, look at your sleep patterns.
Relax With a Warm Bath Before Bed
There’s nothing quite like a warm bath before bed. It’s the perfect way to relax and unwind after a long day.
There are many benefits to taking a warm bath before bed. First, it can help you relax and fall asleep more easily. A warm bath can also help relieve muscle tension and pain, and it can even help improve your circulation.
If you’re looking for a way to relax and get a good night’s sleep, try taking a warm bath before bed. You’ll be glad you did!
Avoid Long Naps During the Day
We all know how tempting it is to take a long nap during the day, especially when we’re feeling tired. But did you know that taking long naps during the day can make you feel more tired?
That’s because when you sleep during the day, you interrupt your body’s natural sleep cycle.
So, if you’re tired during the day, it’s best to avoid taking long naps. Instead, try taking a short nap of 20-30 minutes. Or, if you can’t nap, try to get some exercise. Exercise can help to increase your energy levels and make you feel less tired.
So, next time you’re feeling tired during the day, resist the urge to take a long nap. A short nap or exercise will do you good in the long run!
The Bottom Line
Sleep is vital for our health, and it’s important to take steps to ensure we get a good night’s sleep. We can do many things to promote healthy sleep, including establishing a regular sleep schedule, avoiding caffeine and alcohol before bed, and creating a relaxing bedtime routine. By making sleep a priority, we can improve our overall health and well-being.
In North Vancouver, Surrey, and Satellite Victoria Sleep Better Live Better practices, Dr. Muir and her qualified sleep team have helped thousands of patients find healthy sleep solutions. If you’re looking for a sleep centre, you’re in the right place. Contact us to learn more and get started! Book a consultation today.