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Sleeping Tricks

According to the National Institute of Neurological Disorders and Stroke, about 60 million Americans have trouble falling asleep at some point in their lives. Even those who do enter dreamland have trouble staying there. Factors such as stress, medications and dieting decisions can rob you of sleep. However, adjustments in your bedroom environment and nightly routine can help you take back those stolen hours of rest.

  1. Food Choices

    • Eat a snack. Eating large meals before bed can lead to indigestion, which will keep you awake. Similarly, if you drink too much, you'll wake up throughout the night to take bathroom breaks. On the other hand, a light snack before bed prevents hunger pangs, which can be as distracting as indigestion. According to MayoClinic.com, you should avoid ingesting caffeine eight hours before bedtime. Alcohol and nicotine may disrupt your sleeping plans as well.

    Routine

    • Set a bed time and stick to it. According to Women's Health Magazine, it's easier to fall asleep when your body is familiar with a sleep cycle routine. Conversely, sporadic naps will throw off your body's internal clock. Even during weekends and holidays, try to stick to your routine.

    Physical Activity

    • Exercise throughout the day to burn off excess energy. However, intense exercising before bed may raise your heart rate, making it difficult to fall asleep. A nightly yoga routine can help relax your body and clear your mind of stress.

    Sleep Environment

    • Turn out the lights. According to Kids Health, light tells your body that it's time to be active. Keep the room quiet; use earplugs if the sounds of traffic or weather conditions distract you. Keep pets off the bed; their movements throughout the night may wake you.

    Adjust Temperature

    • Take a warm bath or shower to relax your body. When you're done, turn down the thermostat in your bedroom. It's easier to fall asleep when your body temperature is low. Keep blankets handy. If the room is too cold, you'll be too busy shivering to sleep.

    Patience

    • Even if you lie awake in bed for an hour, don't lose hope. Thoughts like, "It's impossible for me to sleep," draw attention to the problem and increase stress, making it even harder to sleep. Be patient with your body.

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