How to Fall Asleep

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In today’s 24-hour-a-day society, it can be hard to get enough sleep, so here are some tips on how to fall asleep.  Sleep is vital to feeling and looking your best and you can get a good night’s sleep—you may just need a little bit of help. Try our tips for better sleep, and you may see an improvement in your sleeping habits.

Keep a regular sleep schedule.
Keep your biological clock steady by going to bed and waking up at the same time every day (including weekends and holidays).

Develop a sleep ritual.
Signal your body that it's time to sleep by doing the same activities each night.

Limit caffeine and nicotine.
Caffeine and nicotine are stimulants that produce an alerting effect, which can remain in the body up to 12 hours.

Avoid Alcohol.
Alcohol may make you tired, but it actually disrupts deep sleep, causing multiple nighttime awakenings.

Associate your bed with sleep.
To strengthen the association between your bed and sleep—read, watch TV, snack, and chat on the phone someplace else.

Create an environment for sleep.
Design your sleep space with the conditions you need for sleep—quiet, dark, comfortable, and free of interruptions. 
 This is a great tip for teaching your body how to fall asleep.

Limit time in bed.
If you do not fall asleep within 15 to 20 minutes of going to bed, it is best to get out of bed until you are feeling sleepy again.

Exercise regularly to relieve daily tension and stress.
But don't exercise too close to bedtime, or you may get revved up instead. Finish your exercise at least 3 hours before bedtime.

Avoid late-afternoon and evening naps.
Don't allow yourself to doze off while reading or watching television prior to bedtime—this will interfere with your quality sleep time.

Give yourself "permission" to go to bed.
As hard as it may be to turn off the TV or shut down the computer—make sleep a priority.

Don't eat or drink too much before bedtime.
This may make you uncomfortable or have to go to the bathroom during the night.

Try meditating or visualizing right before you go to bed.  Use affirmations such as "I am totally relaxed and ready for a great nights sleep now".  Make sure your thoughts are relaxed, peaceful and pleasant before your head touches the pillow!  Your body - and mind - will quickly learn how to fall asleep when you want it to.

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