deepstash

Beta

Cultivate the Perfect Evening Routine to Avoid Insomnia and Fall Asleep Easier

Deepstash brings you key ideas from the most inspiring articles like this one:

Read more efficiently

Save what inspires you

Remember anything

https://lifehacker.com/cultivate-the-perfect-evening-routine-to-avoid-insomnia-5855204

lifehacker.com

Cultivate the Perfect Evening Routine to Avoid Insomnia and Fall Asleep Easier
I've never had trouble waking up in the morning. When the alarm goes off, I'm up and ready to work-but falling asleep was always another matter. If it feels like it's taking you hours of tossing and turning before you actually fall asleep, there are a few things you can do to help the process along.

10

Key Ideas

Save all ideas

Eat Meals Earlier 

Don't eat any heavy foods within two hours of bed time. 

If you get too hungry as bedtime creeps around, there are a few foods that are okay to eat before bed, and can even h...

154 SAVES


Do Something After You Eat

After you eat, get up and do something a bit more active—even if it's just washing dishes or taking out the trash. It'll avoid that post-meal drowsiness, and it's a great time to have a 10-m...

147 SAVES


Avoid Napping

Napping can make it more difficult to fall asleep at night:

If, after you've thoroughly tested your evening routine and gotten better sleep, you still feel drowsy, you can try adding a po...

117 SAVES


Exercise Regularly

Getting in a regular workout can help you sleep better at night, even if your workout takes place in the morning.

Exercise in the afternoon can help deepen shut-eye and cut the time it takes ...

127 SAVES


Leave Your Work at Work

As you wind down the workday, take some time to prepare your first task for the next morning. 

It can be hard not to think about work during the night—especially if you have a big meetin...

110 SAVES


Find the Perfect Bed Time

You want to go to bed at the same time every night, and wake up at the same time every morning—even on weekends. 

To find the perfect time to go to sleep, count back 7 and a half ...

132 SAVES


Don't Drink Any Caffeine or Alcohol

Stay away from caffeine as much as possible in the hours before sleep—or even in the afternoon if you can help it.

While alcohol may seem like it helps you fall asleep, it won...

99 SAVES


Find a Relaxing Activity

Choose something low-key to do before bed, like reading a real paper book. Bright screens, like the one on your TV or computer,

115 SAVES


Lower Your Body Temperature

Your body temperature naturally goes down at night when it's time to sleep. 

Two hours before bed, soak in the tub for 20 or 30 minutes. A shower is less effective but can wo...

110 SAVES


Don't Lie Awake in Bed

If you find that you've been in bed for 15 minutes and you aren't feeling tired at all, get up and do something else.

Go back to reading that book, or doing something else low-key that won't...

116 SAVES


SIMILAR ARTICLES & IDEAS:

Keep in sync with your body’s natural sleep-wake cycle

  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;

Melatonin

Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. 

Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert. 

However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm

Influence exposure to ligh

During the day:

  • Expose yourself to bright sunlight in the morning. 
  • Spend more time outside during daylight. 
  • Let as much natural light into your home or workspace as possible.

At night:

  • Avoid bright screens within 1-2 hours of your bedtime.
  • Say no to late-night television.
  • Don’t read with backlit devices. 
  • When it’s time to sleep, make sure the room is dark.
  • Keep the lights down if you get up during the night.

6 more ideas

Basic categories of nap

  • The Preparatory Nap: This is the planned nap. The responsible nap.
  • The Habitual Nap: You make time for it regularly. It's a habit and it's scheduled.
  • The...

When to nap

There's no such thing as a single perfect time to take a nap, but a commonly recommended window. For most people, early afternoon is best. 

We are biphasic sleepers: we pack in most of our sleep at night, but most people's brains experience a dip in alertness somewhere between 1 and 4 p.m.

Sleep inertia

It is the state of impaired cognition, grogginess, and disorientation commonly experienced on awakening from sleep.

This is why most experts suggest avoiding naps between 40 and 60 minutes in length. 

one more idea

Creating a sleep-inducing environment

  • Turn the temperature between 60 and 72 degrees.
  • Turn off the lights. Artificial light suppresses your body’s production of the sleep hormone melat...