Six Tricks to Fall and Stay Asleep

It’s 1 A.M. in the morning, and you’ve been tossing and turning for what feels like hours. This is not an uncommon situation in the lives of many people these days. Sleepless nights and exhausted mornings plague the lives of many individuals, but what can we do to make this better? Thanks to the knowledge of many medical professionals and online websites, we have compiled a list of six steps to help you sleep and stay asleep throughout the night.


Avoid Coffee After Noon

To see what time was too late to consume coffee, research was conducted on twelve adult men and woman who had healthy sleeping patterns. Between the participants, people were given a caffeine pill and a placebo pill to see how caffeine would affect sleeping patterns. Researchers found that coffee consumed at zero, three, and six hours before going to bed sleep would be reduced about an hour.


Stick to a Sleep Schedule

It is vitally important to have a sleep schedule because our bodies want and crave consistency. In doing so, you’ll affirm a healthier nighttime routine that your body will thank you for!


Turn Off Phones and Other Devices Two Hours Before Bed

It is important to not use your phones before bed because the blue light emitted from the phone can disrupt the ability to stay asleep. Also, having a phone nearby can cause distractions because of the need to check notifications.


Avoid Consuming Alcoholic Beverages Before Bed

After conducting some research, scientists found that although a glass of wine or alcohol can make you sleepy, it can keep you from staying asleep.


Create Nighttime Rituals

It is a good idea to create calming rituals every night before bed. This helps signal your body that it is time to sleep. Some things that can be done are read a book, calming yoga, nightly facial routines are also popular.


Use Noise Reducers

Outside noise can cause people to stay awake. To cancel out excess noise, you can use earplugs or use white noise (ex. fans, white noise machine, etc.)


Sleep is important for a productive and healthy life. When we lack sleep, it impacts how well we think, react, work, learn, and interact with others. Overall, sleep is very important to our health and well-being. With effort and a little help from our daily decisions to choose sleep over other things, we can become even more attentive and effective in our day-to-day life.


There are other treatable causes for sleep problems, call us at 469-250-1339 to discuss further.

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