Tips on Falling Asleep

12 scientifically proven tips to help you fall asleep in less than 10 minutes by @TheJackBly (Jack Bly)

1) Exercise

Physical activity helps you sleep deeper and longer.

It also lowers your risk of insomnia from obstructive sleep apnea.

A quick 10-minute walk each day is enough to help you sleep better each night.

2) Dim your lights

Bright light stops melatonin production.

This is a chemical involved in regulating sleep.

Dim your lights (or turn them off if possible) a few hours before bed.

3) Keep your naps short

We all love naps.

But they are a double-edged sword.

They can give you a boost during the day…

But if you nap longer than 15-30 minutes, you’ll struggle to fall asleep at night.

Take a nap only when you need one.

4) Drink less caffeine

What does that mean?

Caffeine has a half-life of about 6 hours.

Imagine you drink a cup of coffee.

It’ll take 6 hours for your body to eliminate half of the caffeine.

Don’t have any coffee after 12pm if you want uninterrupted sleep.

5) Decrease blue light

Blue light from screens confuses your sleep / wake cycle.

It stops the production of melatonin (the sleepy hormone).

Scrolling Reddit right before bed can make it impossible to fall asleep.

Stop using screens at least 1 hour before bed.

6) Get cotton sheets

Synthetic fibers hold bacteria longer.

They also degrade and become abrasive to the skin.

Cotton sheets are hygienic, comfortable, and moderate temperature well.

7) Silence your phone

8) Cool down your bedroom

Your core body temperature has to drop for you to fall asleep.

If your room is too hot, your body won’t be able to shut down.

Studies show 68°F (20°C) is ideal for most people.

The white noise of a fan can also help you sleep.

9) No pets in bed

This can be a tough one.

But your pet can disrupt your sleep by moving around on the bed.

Train your pet to sleep on the floor or in their own bed beside yours.

10) No food or drink late at night

Stop eating about 3 hours before bed.

Especially avoid these late at night:

• Alcohol
• Spicy foods
• Citrus foods

These reduce the quality of your sleep.

11) Get up if necessary

Sometimes we just can’t get to sleep.

When this happens, get out of bed and do something light for 15 minutes.

Some suggestions:

• Reading
• Cleaning
• Stretching
• Journaling

Just don’t use a screen.

12) Eliminate all light in your bedroom

Light in your bedroom can throw off your circadian rhythm.

Ways you can reduce this disruption:

• Close your blinds
• Wear a sleep mask
• Put up blackout curtains

12 scientifically proven tips to fall asleep quickly:

  • 1) Exercise
  • 2) Dim lights
  • 3) Short naps
  • 4) Less caffeine
  • 5) No blue light
  • 6) Cotton sheet
  • 7) Silence phone
  • 8) Cool your room
  • 9) No pets in bed
  • 10) No late food/drink
  • 11) Get up if necessary
  • 12) Make your room dark

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And if you want more content on fitness and confidence, follow @TheJackBly

Originally tweeted by JACK BLY (@TheJackBly) on September 19, 2022.