How to Fall Asleep Fast: 10 Things to Do in the Daytime
They say the average person spends more than half their life sleeping. So then why are we always so tired? Well, just because it's the hours during which you should be sleeping, doesn't automatically mean Dreamland. Perhaps your body is telling you something, causing you to be restless or toss and turn. To fight the restless nights, here 10 helpful things that will help you fall asleep fast.
1. Time Your Caffeine IntakeHaving a cup of coffee or tea or glass of soda before bed is an obvious no-no. But did you know that you shouldn't have a caffeinated drink first thing too? That's right, wait at least an hour and a half from the time you wake up to enjoy a cuppa or it will mess with your cortisol levels. And you might want to have your last one about eight to 10 hours before you go to bed because that's how long caffeine's effects last.
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2. Time Your Alcohol IntakeLike caffeine, alcohol levels in your body like to stick around so if you have two glasses of wine with dinner, or a couple of beers at the bar after work, make sure you finish your last sip at least two hours before night-night time.
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3. ExerciseRegular cardio will make people fall asleep quicker and enjoy a deeper sleep.
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4. But Don't Work Out Too Close to BedtimeYes, exercise is always a good thing — but not within four hours of the time your head hits the pillow. Vigorous exercise will keep your body temperature elevated for about that long, messing with your sleep. It's only when you body begins to cool down that you will become drowsy.
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5. Consider Eating Sleep-friendly FoodsTart cherries contain high levels of melatonin, which will help you get more shuteye. Magnesium is also a sleep aid so bananas are your friend on that front.
See the top 10 foods that help you sleep.
6. Get Some Fresh AirIt's surprising what a brisk walk in the morning will do. And if it's sunny, even better. You'll just feel more alert and ready to tackle the day — and if you aren't wiped, that'll just mean a better sleep at night.
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7. Take the Time to UnwindTransitioning your body from active time to sleepy time will help you fall asleep faster and deeper. Wind your day down by prepping for the following day, taking a shower, washing your face, brushing your teeth, then relax in bed with a book.
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8. Make Sure Your Bedroom is Up to ParYou need to have a quality mattress, good pillows, and even your sheets and duvet play a factor in whether your sleep is restful or fitful.
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9. Wake Up at the Same Time, All the TimeYou might not necessarily go to bed at the same time every night but it's important to try and maintain a consistent sleep schedule. That's right, there's no point in sleeping in because your body can't technically catch up on sleep. Weekends don't count, though. But it's probably too late as your internal clock goes off around the same time anyway.
If you're worried about resting while you're travelling, check out these 20 simple tips for falling asleep on a plane.
10. Drink Lots and Lots of WaterThat whole eight glasses a day rule? It applies to your sleep too. By staying hydrated, it'll get your metabolism moving and increase your alertness in the morning. So that time of day when you hit a wall and are non-stop yawning will be replaced by a more productive you.
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