1. Skip The Caffeine
The good news is, small amounts of caffeine carry no health risks, therefore, chocolate and coffee lovers can indulge! On the other hand, your system doesn’t need large amounts of caffeine to function as it can lead to a stimulated nervous system.
Why is it bad to stimulate your nervous system? As the caffeine remains in your blood for at least 8 hours, it can make it harder for you to fall asleep. In fact, studies have shown that it is best to avoid caffeine at least 6 hours before your scheduled bedtime.
As a rule of thumb, try not to eat or drink anything with caffeine after 2 PM. If you love to drink coffee later in the day, why not try a decaf version?
2. Consider Trying Hypnosis
If you find that you’re just one of those people that find sleep hard to come by, give hypnosis a try! Listen to a guided hypnotherapy recording and it can provide you with the necessary verbal cues to help relax you into sleep.
There are different ways that professional hypnotherapists may help guide you to a relaxed state. For example, guided imagery and using hypnotherapy terms such as relax, easy, and deep have been proven to work. Though the jury is still out on this one, some evidence does suggest that those undergoing hypnotherapy need a shorter amount of time to fall asleep.
Fortunately, if you want to try hypnosis, you don’t need to book an expensive session with a professional; just download one of the many apps available!
3. Stick To Power Naps
If you had a rough night, taking a quick nap during the day can help you refuel your energy. However, if you nap too long, it can actually make things worse for you at nighttime.
Long naps can throw your circadian rhythm off balance and cause you to struggle to fall or stay asleep. Your circadian rhythm acts as an internal clock that lets you know when it’s time to fall asleep and wake up. If you must take a nap, don’t make it longer than 30 minutes.
There is, of course, some research that suggests not everyone is affected by naps the same way. In fact, some people don’t seem affected at all, which is why you should test to see what schedule works for you!
Above all else you should make sure that you are sleeping on a comfortable mattress. There hasn’t been a better time to replace your mattress, check out the best Black Friday mattress deals and invest in your sleep.