13 Tips to Help You Fall Asleep

What to Do Before Bed

  1. Stop consuming caffeine at least 8 hours before bedtime. This means choosing decaf or avoiding espresso, coffee, green and black teas, energy drinks, colas, cocoas and chocolate. Check the label on any over-the-counter medications and herbal supplements you’re taking to make sure they don’t have caffeine.
  2. Stop eating at least 2 hours before bedtime.
  3. Stop stimulating activities like video games and television at least an hour before bed.
  4. Take a hot bath or shower just before bed.
  5. Listen to relaxing music or meditate.
  6. Go to bed at the same time, early enough so you can sleep for at least 7 hours.
  7. Do not go to bed angry or upset.
  8. Take a natural sleep aid like melatonin, valerian, chamomile, or L-tryptophan.

What to Do In Bed

  1. Make sure the bedroom is quiet, dark, and relaxing, and your bed is comfortable. Blackout curtains and shades may help.
  2. Adjust the bedroom temperature so it’s comfortable.
  3. To be sure you only associate your bed with sleeping, don’t do anything else in bed. No reading, watching TV, working, listening to music, eating, or talking on the phone.
  4. Listen to relaxing music, a hypnosis MP3 for insomnia, or a sound machine to help you fall asleep.
  5. Spray your sheets with lavender linen spray to encourage sleep.
13 tips to help you fall asleep faster.

Not everyone can fall sleep in broad daylight.

Practice good sleep hygiene with these tips, and you may be able to find an alternative to habit-forming sleeping pills such as Sonata, Ambien, Lunesta, and Halcion. Remember, if you are already taking a sleep aid, be sure not to stop without consulting a healthcare professional. Many prescription drugs for sleep have side effects if you discontinue them suddenly.