#9 Hide Your Alarm Clock
Lack of sleep is an epidemic, but for some people, it’s hard to fall back asleep once they wake up. Alarm clock numbers have been proven to disrupt our circadian rhythm. Turn your alarm clock the other way so that you don’t see it if you happen to wake up. One study showed that 1 in 3 women who hid their alarm clock were able to sleep through the night.
#8 Invest in a Pillow
Don’t buy discount store pillows for $5.00. it’s far better to buy a higher quality pillow that is best for the way you tend to sleep, since proper support can prevent headaches and body pains. If you’ve had the same pillow for years, throw it out. Pillows have a shelf life.
#7 Change Toothpaste
Believe it or not, even small things can impact your ability to fall asleep. Mint tends to wake up your brain, so peppermint toothpaste is great for the morning. However, it will do you no favors at night. Change to a different toothpaste right before bed.
#6 Keep It Cool
Don’t sleep in a room that is too hot. For your body to achieve the deepest sleep, it needs to have a certain temperature. In order to hit this temp, keep the room between 65 and 72 degrees. Don’t overheat your house during the winter.
#5 Pick Magnesium Over Drugs
Rather than turning to an over-the-counter prescription drug, reach for the magnesium. Magnesium calms your nerves and helps relax your muscles. In the USA, many people are actually low in magnesium, particularly since stress drains the mineral. Spinach, Swiss chard, or pumpkin seeds will cure that. You can also take a magnesium supplement (ZMA) about 30 minutes before bedtime.
#4 Block the Sun
Sunlight has a bad impact on your ability to stay asleep, which is why good sleepers keep their rooms dark. However, even hours before you hit the sack, sunlight can keep you awake. Experts at University of Texas-Houston did a study showing that those who wear sunglasses after 4 pm on sunny days actually helped produce melatonin, making them more tired at bedtime.
#3 Eat Dinner at the Same Time
Your body responds positively to consistently. Try to keep your dinners consistent by eating at the same time every night. When you eat outside of the usual dinner zone, you negatively impact your sleep.
Scents can be powerful sleep agents because they activate alpha wave activity in your brain. This in turn helps you relax and sleep better. Try lavender, ylang-ylang, chamomile and jasmine. Candles are a great way to start aromatherapy. You can also spray your pillows and sheets with essential oils.
#1 Stimulus Control Therapy
Those who really struggle to fall asleep should consider stimulus control therapy. To use this, you need to train yourself to limit your bed to two activities, sleeping and sex. Under this theory if you aren’t asleep in 10 minutes, you should get up and go to another room. This theory also says you must rise at the same time every day, even if you went to bed much later than usual.