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Ways to Fall Asleep and Stay Asleep

1. Set Up a Consistent Sleep Schedule

Are you one of many who think they can get extra Z’s on the weekend? Well, if so, think again. The truth is, you cannot ‘make up’ sleep. Even if you went to sleep later than usual, you should be waking up at the same time.

Otherwise, you’ll quickly disrupt your sleep schedule. That’s right, your body has an internal clock. You need to abide by this internal clock if you want to wake up feeling refreshed. Go to sleep and wake up at the same time every day and you’ll soon find that you’re waking up without needing an alarm.

2. Avoid Caffeine Later In the Day

Are you someone who pounds coffee after coffee throughout the day? The good news, you can still drink coffee as your morning ‘pick me up.’ Bad news, you shouldn’t be drinking caffeine afternoon or 2 pm depending on how sensitive you are to it.

If you find that the caffeine is disrupting your sleep, try to get your last cup of coffee in earlier and see what suits you the best. Caffeine has a total of 6 hours of life to it. Therefore, you will need to time your last sip to match your sleeping schedule.

Caffeine can also end up leading to a more vicious cycle that can negatively influence your sleep. After all, if you’re staying up later, it will cause you to require more and more caffeine for morning energy.

Then, you’ll find you’re still having trouble sleeping with all of the caffeine you consumed to get through the day. If possible, avoid caffeine altogether for the best results.or buy cheap generic xanax online

3. Get Air

Get out in the air and get some exercise when out and about. This can be after work, on your commute or just in your garden. Fresh air helps with sleep and will ensure a better night’s rest.

4. Avoid Alcohol Before Bed

While it would be good for you to avoid alcohol entirely, you certainly want to do so right before bed. Drinking alcohol may make you drowsy and feel like you want to sleep, but that’s not necessarily a good thing.

Unfortunately, despite it making you drowsy, it can block your body from going through normal stages of the sleep cycle including the deep and restful state of REM.

Thus, if you drink alcohol before going to sleep, you’ll certainly get less restful sleep which can cause you to wake up feeling unrested. It is also something that is going to cause you to urinate more throughout the night which can further disrupt your sleep.

5. Check Any Medications You’re Taking

You want to look at the medicine you’re taking to ensure that you aren’t taking something that is disrupting your sleep. A lot of the medications you’ll find available both by prescription and over-the-counter will come with the caveat of causing sleep problems.

Ensure that none of the medications you are taking interrupt your sleep and try to avoid them if at all possible. Before stopping any medication, you need to consult with your doctor to find something that won’t interfere with your sleep.

6. Get Comfortable 

A comfortable bed is a sure fire way to get a better night’s sleep. Invest in a mattress topper and some good quality bedding and you will enjoy deep, restful sleep.

7. Exercise Earlier

While you may not have time for it, you’ll want to get your exercise earlier in the day. Don’t wait to exercise right before you go to sleep. When you exercise, your body will produce endorphins that can keep you up.

When you exercise earlier, you can reduce stress hormone production that can allow you to sleep sooner and better. Always try to wrap up your workouts at least three hours before laying time to give your body plenty of time to unwind.

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