Commuting, dinner preparation and family time can increase the feeling of being constantly busy that makes it difficult to shift gears for falling asleep. Sleep experts find that setting up a sleep routine to put your mind and body into a more relaxed state can help you to fall asleep faster and stay asleep throughout the night.
Avoid stimulants like cola drinks, caffeine and alcohol should also be avoided at bedtime. A warm glass of milk has a soothing effect and contains tryptophan that can aid in sleep.
Whether you build model cars or paint in oils, spending a bit of time at the end of the day on a relaxing hobby can help to create the right frame of mind for sleep.
Bedtime is a good time for catching up on your reading. Keep the subject matter light and unemotional to help you to relax.
A bit of gentle stretching exercise can help to relieve muscle tension in back, neck and arms and help to relax you for a good night's sleep.
If you know how to meditate, bedtime is the perfect way to use this method to manage the stress of the day and put you into a tranquil mental state for falling asleep.
A good way to "put away" the tensions of the day is to write down things you need to do for the next day. This action gets it on paper and out of your head so that you can relax and fall asleep.
A warm bath can be just the thing to relieve muscle tension and eliminate stress from a busy day. Bathe by candlelight and add a soothing fragrance to enhance the effect.
Lowering the lights in the room can help to induce a state of relaxation that prepares you to fall asleep faster. Use a red-colored nightlight to light the way to the bathroom at night.
Shut down electronics that tend to energize the body in preparation for work. The lower light level will help to induce a more relaxed frame of mind.
Adjust the room temperature for comfort during the night to ensure a good night's sleep. Place an extra blanket at the foot of the bed for convenient cover during the night. Putting on socks can help to keep you toasty warm all night long.
Start a routine of playing some soft music as you prepare for bed. Opt for something soothing and gentle to help prepare your nerves and mental attitude for falling asleep.