Top 10 Ways to Fall Asleep Faster and Easier

    I'm not sure about you, but sleep is something I enjoy occassionally. Let's face it, we all have to sleep to rejuvenate our body and keep it working at the best of its abili

ty. Not everyone can fall asleep quickly, so if you have troubles when your head hits the pillow at night, take a look at these steps and see if they can help!

  1. Kick the Caffeine. It's not rocket science that caffeine keeps your body awake. It's a stimulant, which is why a lot of us use it to keep functioning throughout the day! In reality, it can stay in your body for up to 14 hours, so keep that in mind when you dive into your cup of coffee or can of Coke before hitting the sack. Try to take your last caffeinated drink at least 4 to 6 hours before bedtime.

   2. Don't Drink Alcohol. At first, it might seem like an easy way for you to knock yourself out at night, but it actually causes disturbances in your sleep, therefore leading to a restless sleep which will leave you feeling tired the next morning.

   3. Try to Relax! Stress is part of everyday life, but it can make you miserable and leave you up at night. Try to develop a "system" to break the connection between the day's stresses and bedtime. It can be as short as 10 minutes, or as long as an hour to disconnect from your day. Read a book, meditate, take a hot bath!

   4. Exercise! Regular exercise is not only good for you physcially, but studies have shown that people that exercise on a regular basis sleep better at night. Don't exercise in the evening though if you have trouble sleeping, it can make you more alert so for those of us that can't sleep, it's best to do it in the morning.

   5. Keep your bedroom quiet and dark. For a lot of people, even the slightest noises can keep them up at night. Use earplugs, dark windows and curtains, or even a fishtank for "relaxing" noise. Don't use the overhead light if you can help it, and keep the temperature at a comfortable level for you.

   6. Eat right. Try not to go to bed when you're hungry. But, don't eat a heavy meal before bed either! Milk contains "tryptophan" which is a sleep-promoting substance. Other foods that you might want to snack on before bed would also be avocados, eggs, peaches, potatoes or bananas.

   7. Don't smoke before bed! Even though that last "butt" of the night might make you more relaxed, nicotine has similar effects as caffeine. It will release a stimulant in your body, which will cause you to lie awake at night! 

   8. Don't Nap! If you have trouble sleeping at night, try not to nap during the day. If you do, keep it short! A brief power nap can be rejuvenating, but keep it to just 15 or 20 minutes.

   9. Keep Fido off the bed. If your pet sleeps with you, this might cause some sleeping problems as well. If your pet moves around at night, it can disturb your sleep - not to mention if you have allergies, it won't help those either!

   10. Don't Watch TV, Eat or Argue in bed. Try to get in the habit of keeping your bed for sleep only. It's not a place to watch tv, eat or argue with your spouse. All of these will make it difficult for you to fall asleep.

   It can be hard to make lifestyle changes, so just try one idea at a time and add them on slowly. Eventually, you should be able to fall asleep easeir and faster at night. If trying all of these tips do not work, it might be time to consult a doctor; as there are sometimes medical issues that can prevent someone from getting a restful night's sleep.