Sleeplessness at night is unfortunately not uncommon for millions around the U.S. According to the National Institute of Neurological Disorders and Stroke, around 60 million people in the country have experienced insomnia each year, while 40 million of these individuals have been diagnosed with long-term sleep disorders. If you are like these millions of Americans, you struggle to fall and stay asleep each night. If this is the case, here are a few suggestions about how to help yourself fall asleep more quickly and easily.
- Get rid of the clock: Toss the clock, or at least turn it away from you if you need it for an alarm. Staring at the time crawl by will not help you fall asleep faster, but will actually make you more anxious, according to CNN. If you use your phone for an alarm, know that the blue light from your screen suppresses melatonin, which is responsible for telling your body when to sleep, so it may be wise to turn off the phone prior to bedtime.
- Develop a nighttime routine: This routine should last about an hour and give your mind and body time to unwind and get sleepy. Activities could include reading, meditating or writing down your thoughts to let your mind decompress.
- Don't force it: If you aren't sleepy, don't try to force yourself to go to sleep. After lying down sleepless for around 20 minutes, get out of bed. You want your brain to only associate your bed with sleeping, so tossing and turning won't achieve this goal. Feeling frustrated with yourself for not falling asleep will only raise your stress levels, which will then further impede you from sleeping.
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