Getting a good night’s sleep is crucial to your daily function in several aspects. Having trouble falling asleep can be extremely frustrating and certainly hinders your ability to get the adequate amount of rest. Following are a few ideas to help you fall asleep faster:
Hide Your Clock
If you toss and turn while watching the minutes get closer and closer to morning, hide your clock. Checking the time often can increase stress and make it harder to fall asleep.
Turn Down the Temp
A cooler bedroom is ideal for better sleep. According to the National Sleep Foundation, your bedroom temperature should be between 60-67 degrees Fahrenheit for an optimal night’s sleep.
Cut the Caffeine
You’ve heard this one before, but it is easy to forget when you are sluggish in the afternoon and need a little pick-me-up. Many people make it a habit to rely on caffeine to get through their day, however, having caffeine later in the day could be what’s keeping you up at night and stopping you from falling asleep at a reasonable hour. Try eliminating caffeine after lunchtime.
Drown Out the Noise
If it’s noise that’s keeping you up late at night, try downloading a white-noise app to play a calming continuous noise throughout the night. Having a consistent sound such as a white noise, a rainstorm or ocean could help drown out external noises that are distracting you from falling asleep.
Lavender Essential Oil
Lavender is effectively a natural relaxant and research has shown that its scent can ease anxiety and insomnia. Try sprinkling a few drops of pure lavender essential oil on a tissue and tucking under your pillow or using an aromatherapy diffuser.
Tried these tips and still having trouble falling asleep? You may be suffering from a sleep disorder. An estimated twenty percent of adult Americans suffer from Sleep Apnea, and ninety percent go undiagnosed.
Our mission at AmeriSleep Diagnostics is to provide comprehensive diagnostics, education and treatment of sleep disorders. Contact us today at www.amerisleepsd.com or (619) 717–8102 to take your first step toward a better night sleep.