When you’re exhausted, it’s hard to be productive. However, getting to sleep at night isn’t always easy. If lying in bed awake has become a habit, something is up — and it’s probably making you very tired.
It’s possible you’re inadvertently exhibiting certain behaviors that promote poor sleep habits. If you’re having trouble venturing into dreamland, try making following lifestyle adjustments.
3 Tips to Fall Asleep Faster
Some people are more sensitive to caffeine than others. Caffeine reaches peak levels within 30 to 70 minutes after being absorbed into the bloodstream, according to the Sleep Health Foundation. While its effects can last three to seven hours, it can take 24 hours to be fully eliminated from the body.
If you’re not a coffee drinker, you might think you’re avoiding caffeine, but that’s not necessarily the case. Caffeine can also be found in tea, chocolate, and soft drinks, so be mindful of what you’re consuming and when.
Put Your Phone Away
Your smartphone probably charges next to you on a bedside table. Chances are, it’s also incorporated into your bedtime ritual. Like many people, you’re likely checking email or browsing social media sites in bed, and that’s keeping you awake.
The blue light emitted from your smartphone screen limits the production of melatonin, according to the National Sleep Foundation. This controls your circadian rhythm that regulates your sleep cycle. Swap your smartphone for a book and enjoy drifting off to sleep faster than you have in ages.
Turn Your Room Into a Tranquil Environment
Simply having a bed in your room doesn’t make it a space that promotes sleep. Before heading to bed, transform your room into a relaxing sanctuary. Dim the lights, close the blinds, and turn the thermostat down a few degrees. If you’re willing to invest time and money in the cause, consider buying a more comfortable mattress and softer sheets, painting the walls a neutral color, and working to declutter the room.
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