Having Trouble Falling Asleep? Follow These Tips

Exercise vigorously during the day

Regular exercisers sleep better and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep. Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn't a problem if you're exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.

Eat and drink smartly

Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime. Limit caffeine and nicotine. Caffeine can cause sleep problems up to ten to twelve hours after drinking it. Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime. Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn. Avoid alcohol before bed.

Relax and clear your head

If anxiety or chronic worrying dominates your thoughts at night, there are steps you can take to learn how to stop worrying and look at life from a more positive perspective. If the stress of work, family, or school is keeping you awake, you may need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you'll be able to sleep better at night. The more overstimulated your brain becomes during the day, the harder it can be slow down and unwind at night. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Indulge in some relaxing bedtime rituals to help you unwind before sleep like read a book or magazine by a soft light, take a warm bath, listen to soft music, do some easy stretches

Improve your sleep environment

A peaceful bedtime routine sends a powerful signal to your brain that it's time to wind down and let go of the day's stresses. Sometimes even small changes to your environment can make a big difference to your quality of sleep. Keep your room dark, cool, and quiet and the noise down. If you can't avoid or eliminate noise from neighbors, traffic, or other people in your household, try masking it with a fan or sound machine. Make sure your bed is comfortable.

Learn ways to get back to sleep

It's normal to wake briefly during the night but if you're having trouble falling back asleep, these tips may help. Stay out of your head. Though hard, try not to stress over your inability to fall asleep again, because that stress only encourages your body to stay awake. Focus on the feelings in your body or practice breathing exercises. Make relaxation your goal, not sleep. Even though it's not a replacement for sleep, relaxation can still help rejuvenate your body. Do a quiet, non-stimulating activity. If you've been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that it's time to wake up.