How to fall asleep easier? Here's 5 tips to hit the pillow faster and wake up more refreshed.
After a busy day, locating that "off switch" can be difficult. When all your tasks have finally finished – that email has been sent and the kids have been put to bed – all you want to do is hit the pillow and snooze. But it isn't always that simple.
Getting enough sleep is important for your mental and physical health – so what can you do to sleep better?
If you suffer from insomnia, try these tips experts gave us to ensure a more restful, and enduring night's sleep.
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1. Avoid caffeine after lunch
Caffeine can stay in your system for up to 10 hours and interfere with a healthy night's sleep, explained board-certified sleep medicine specialist Dr. Hal Alpert in an email to USA TODAY.
"Try to have that cup of coffee or tea or eat chocolate before lunch, remember that even decaf beverages have some caffeine." Dr. Alpert advised.
Dr. Alicia Roth, a clinical health psychologist at the Cleveland Clinic's Sleep Disorders Center adds that human beings are not meant to sit in discomfort. If someone is suffering from insomnia, they might attempt to cope midday with a big cup of coffee. This is the wrong move and will inevitably delay sleep further while continuing what Dr. Roth calls a "vicious cycle."
2. Avoid technology before bedtime
Exposure to a television, a smartphone, or computer before bed can prevent you from falling asleep.
These devices emit blue light, Dr. Alpert explains, which can interfere with the release of melatonin, a hormone produced in the brain's pineal gland that helps with sleep onset. Alpert also recommends avoiding technology for two hours prior to sleep.
Dr. Ronald Chervin, the Division Chief of Sleep Disorders Centers at the University of Michigan, agrees with this recommendation saying that you should aim for zero screentime starting at least 45 minutes prior to bedtime.
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3. Create a wind-down period before bed
This is not a "wine-down" period, Dr. Alpert specified. Rather than reach for a bottle of Cabernet, create a few hours before bed to "calm your over-aroused brain and encourage sleep onset." This can mean meditation, listening to music, or reading – both of which should be done outside the bedroom, Alpert says.
The "outside the bedroom" component is key, Dr. Roth says. "Whatever you want to do for a wind-down is up to you, it's very individualistic, " she explains, "but do it outside of your bed, and only move into the bed when you when you feel sleepy."
Dr. Chervin is also a proponent of the wind-down period, emphasizing the importance of a routine. Changing into pajamas, brushing your teeth, and reading can all help condition the mind, signaling that these rituals are signs of impending sleep.
4. Go to bed and wake up at the same time
"One of the main things that helps is to have a regular sleep schedule," Dr. Chervin explains, "that means the same time to bed and the same time getting out of bed."
By implementing a fairly rigid schedule, your brain is trained to expect those times and enter the right mindset for sleep. Dr. Chervin also advises turning your alarm clock away from you after setting it so that you don't wake up at night and get frustrated or anxious when you see the time.
5. Pay attention to natural cues
Sometimes ditching the routine altogether is better as well, Dr. Roth explains. Get in bed because you're tired – don't do it because it's 10 p.m. and you're hoping you'll be sleepy once you get in bed.
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This article originally appeared on USA TODAY: How to fall asleep easier: 5 expert tips for a more restful night