![]() Sometimes it’s helpful to pick a time up front, be it 30, 60, 90, or 120 minutes, says Perlis. You’ll be more likely to fall asleep faster if you go to bed when you’re drowsy. You can go back to bed when you start to feel sleepy. Ideally, you should stay out of the bedroom for a minimum of 30 minutes, Perlis says. This can cause rebound insomnia - or early morning awakenings, where you wake too early. Never drink alcohol as a way to fall asleep, Perlis says. ![]() If you’re sensitive to caffeine, don’t drink anything with caffeine after lunchtime. Eating before you get back into bed can cause indigestion - you might feel bloated, nauseous, or uncomfortable. This is because digestion slows down when you’re sleeping. Don’t Eat or Drink Anything but WaterĮating at night can make it harder to get to sleep. Even moderate exercise can keep you awake at night. Try not to do anything that will rev you up and make it harder to doze off.Īlthough you might’ve heard that you can make yourself drowsy by exercising, that’s not true. It’s best to just keep the TV, computer, and phone turned off. These screens can trick your brain into “waking up” and make it harder for you to fall asleep. Playing a repetitive game (Sudoku is a good bet)Ĭhoose something calming and soothing that you could do any time of day.ĭon’t rely on technology - like your computer, phone, or the TV - to lull you back to sleep.Experimenting with deep-breathing techniques.Activities that could help you relax include: “If you’re awake and you know it, you’re out of bed,” Perlis says.ĭo something relaxing that might make you feel sleepy. You want your brain to associate your bedroom as a place to sleep. As comfy as your bed may be, it’s best to leave your bedroom when you get up.
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