How to fall asleep when not tired?
For overall well being, sleep is just as important as exercise and a healthy diet. People who suffer from sleep disorders such as obstructive sleep apnoea, insomnia and restless leg syndrome may find it hard to get off to sleep, wake up too often during the night, or may find that sleep is inadequate, therefore, they feel less refreshed the following day. So how to fall asleep when not tired?
Here are a list of tips that can help you fall asleep faster:
- Ensure you’re sleeping on an effective mattress.
- Decide the time you will be going to sleep and the time you need to get up. Keep that schedule daily for the body to get use to.
- Relax before going to sleep and attempt not to think or plan for the subsequent day.
- Turn off all lights. The more light there is, the longer it may take for you to drift off.
- Avoid looking on your smartphone/tablet, such as iPhone/iPad, before going to sleep.
- Schedule daily exposure to outdoor sun, particularly throughout the late afternoon. When it begins to get dark, the body will get tired and start preparing for sleep.
- Use more then one cushion to provide support for the body. Pillows might help make you feel much more comfortable if used between the knees or under the waistline.
- Make sure your bedroom is at a comfortable temperature. Your temperature rises whenever you take a warm shower or bath, that can keep you from falling asleep right away. Therefore, it is advised that you take a warm shower at least 30 minutes prior to going to bed.
- If you are still hungry, consume a light carbohydrate snack before going to sleep. A glass of warm milk may also be helpful.
- Avoid having chocolate or sugar as they are stimulants and will keep you awake.
- Avoid drinks like Coke, coffee and tea, that have caffeine.
- Drinking a cup of decaffeinated tea might help relax you before going to sleep.
- Avoid drinking an excessive amount of liquids throughout the day as it will cause you to go repeatedly to the bathroom during the night.
- Attempt doing some exercise to get the body tired. Burning some calories can be advantageous to the health as well as get you tired enough to get to sleep. However, prevent exercise at least 2-4 hours before going to sleep.
- Attempt to exercise in the morning before having breakfast and after drinking some more water. Late in the mid-day or early in the evening can also be a good time to exercise.
- Avoid smoking and drinking alcohol at least 4-6 hours before going to sleep as it can cause you to get up repeatedly during the night. The older we get, the more we have a tendency to wake up throughout the night, causing an interruption in one’s sleep pattern.
- Avoid doing things like eating, watching television or socializing in your bedroom. These are behaviors that might impact one’s capability to fall asleep.
- If you are awake for more than 20 minutes – go to another room and do something relaxing before trying to go back to bed.