Incredibly, researchers at the University of Pennsylvania’s School of Medicine reported that in 2018 nearly 25% of Americans had trouble falling asleep. Listed below are some of the methods people use to help them fall asleep.
First of all, not having a consistent time for having dinner each day, interferes with your circadian rhythm. For example, if you normally sleep around 10 PM and you have a late dinner around 9 PM, you likely may find it difficult to fall asleep. So one of the remedies, is to develop consistent time for your dinner. Moreover, it is generally accepted that dinner should be between 2 to 3 hours before bedtime.
Next, a study at the University of Texas – Houston School of Public Health, reported that if you go outside after 4 PM on a sunny day, wear sunglasses. In fact, the study reported that the reduced light exposure boosted production of the sleepy hormone melatonin, making you 20% more tired by bedtime.
Also, your body needs to reach a certain temperature in order to fall asleep. Indeed, your bedroom needs to be between 60 to 67 degrees Fahrenheit for proper sleep. However, others recommend temperatures between 64 to 72 degrees Fahrenheit. Ultimately, the room temperature needs to be cold enough that you can comfortably fall asleep. So go ahead and adjust the room temperature where you can indeed comfortably fall asleep.
Next, a Swiss study found that warming your extremities dilates your blood vessels, which in turn tells your body it’s time to sleep. Indeed, your hands and feet have to be warmer than the room temperature. So, put on your gloves and socks before going to sleep.
In addition, if you have a clock next to your bed, turn it around, so you can’t see the time. In fact, if you look at the clock while you are trying to sleep, it will make you worry that you haven’t slept yet. And this makes it even harder to fall asleep.
Finally, if none of these work for you, try others (see infographic).