Tossing and turning as you try to fall asleep each night can make bedtime upsetting. A study performed by the National Sleep Foundation found that as much as 58 percent of respondents had at least one symptom of insomnia a few nights a week. By creating the ideal sleep environment, you can train your body to fall drop off quickly and get the seven to nine hours of sleep necessary to stay healthy.
Establish a Routine
A bedtime routine helps you to wind down and prepare your body for sleep. Following the same, predictable bedtime routine filled with calming activities signals to your brain that you are ready to go to sleep. Try things like taking a warm bath, massaging your legs, drinking a glass of milk or reading for a while. Start your routine 30 minutes to an hour before you hit the sack so that when you get into bed, you're already prepped to fall asleep quickly.
Remove Distractions
When you allow distractions like television and computers into your bedroom, it can be hard to detach and unwind. The American Academy of Family Physicians, on the FamilyDoctor website, recommends that you use your bedroom for sleep and sex only. When you enter your bedroom at night, you know that it is ultimately a calming and relaxing place. Plug in your cell phone in another room so that constant emails and alerts aren't disrupting you as you start to fall asleep.
Stress Management
As noted by HelpGuide.org, when you're stressed out, you lay awake thinking of conflicts and problems instead of falling asleep. Being kept awake by stress is inevitable, but you can reduce your stress by reducing your anxiety before bed. If you have a problem, or need to remember something, keep a notebook beside your bed so you can jot it down and resolve it in the morning. Employing deep breathing, muscle relaxation or slow counting can aid in taking your mind off of anxiety and help you fall asleep.
Exercise Daily
Daily exercise has a positive effect on your ability to fall asleep, notes the Kansas State University Extension Service. Through exercise, you expend energy which allows you to fall asleep faster at night. The Mayo Clinic explains that insomniacs suffer from excess stress hormones, which can cause difficulty in falling asleep. By exercising close to bedtime, you can cause the stress hormones to spike and then decrease so you can get to sleep at night.
