Like a battery, our bodies and minds are in constant need of recharging. One of the ways to get that is through regular, quality sleep. The average adult should get between seven and nine hours of sleep each night, according to the Centers for Disease Control and Prevention. But if you have trouble getting to sleep, there are some things you can do to help get you to sleep and make sure you get a full night's rest.
Limit Caffeine and Other Stimulants
That cup of coffee may help you wake up in the morning, but more than that might be keeping you from getting to sleep at night, according to Harvard Medical School. Caffeine is a stimulant found in beverages like coffee, tea and soda, and affects the nervous system, making it more difficult to get a good night's sleep. Limit your caffeine intake to during the day and cut it off about four to six hours before bedtime in order to keep it from affecting your sleep patterns. Alcohol may make you sleepy at first, but after several hours it begins to act as a stimulant, according to Harvard Medical School, so avoid drinking three hours before it's time to call it a night.
Establish a Routine
Our bodies respond well to habits and repetitive activities, so establishing a routine at bedtime can help your body begin to relax and get in sleep mode. Do the same things every night before going to bed, such as getting in your pajamas, brushing your teeth and reading a book before turning out the lights. Your mind will react to your routine by recognizing that sleep is coming and begin to shut down for the night. Part of that routine should also include going to bed at approximately the same time every night. This helps establish your internal clock, according to Harvard Medical School.
Avoid Napping
If you have to nap during the day, do so earlier in the day. Taking a nap late in the day can make it harder for your body to get tired enough to get a quality block of sleep. Also avoid long naps. Naps over an hour confuse your body and mind and actually don't do a lot of good because they don't get your mind into the REM sleep phase for long enough to recharge your batteries. A power nap of 30 to 45 minutes will give your body a quick rest and help you feel refreshed enough to get through your day until it's time for bed.
