Approximately one-third of adults in the United States do not get enough sleep on a regular basis. Does this sound like you? Do you need sleep help but not know where to start?
If you’ve been wondering “how to force myself to sleep?” keep reading. Listed below are some tips that will help you to figure out how to get better sleep.
Causes of Sleep Problems
Before we dive into the steps you can take to improve your sleep quality, let’s first address the issues that might be causing your sleep problems. Here are some of the most common causes of poor sleep:
- Too much stimulation prior to bedtime (watching TV, exercising too close to bedtime, etc.)
- Drinking caffeine too close to bedtime
- Noise disturbances
- Uncomfortable sleep environment
- Lack of sun exposure
- Napping too often during the day
- Chronic pain
- Prescription medication side effects
- Stress or anxiety
- Health problems like sleep apnea or restless leg syndrome
As you can see, there are lots of reasons why you might struggle to fall asleep or stay asleep. Often, there’s more than one issue that contributes to your challenges (you drink a lot of caffeine in the afternoon and you have high levels of stress, for example).
How to Force Myself to Sleep
Now, let’s get down to what you can do to avoid sleep issues. The following are some of the most beneficial steps you can take, starting today:
Cut Off Caffeine Early
Caffeine has a half-life of about five hours. That means, six hours after you last drank caffeine, half of it is still in your system. If you drink coffee at 4 PM, for example, you’ll still partially feel its effects at 10 PM when you’re trying to wind down and get ready for bed.
Improve Your Sleep Environment
If your sleep environment is uncomfortable, it’s going to be much harder for you to sleep well at night.
Start by making your bedroom nice and cool (around 65 degrees is ideal). Make sure it’s dark, too. Consider hanging up blackout curtains to cover your windows, and avoid sleeping with the TV on, as the light can keep you awake.
Establish a Nighttime Routine
A consistent nighttime routine will help you to send a signal to your body that it’s time to wind down and get ready to sleep. Figure out a schedule that works for you, including going to bed at the same time and waking up at the same time (even on the weekends).
Supplement with CBD
Finally, consider using a supplement for your sleep, such as CBD. CBD is short for cannabidiol, and it’s a compound found in the cannabis plant that can help you to relax and feel at ease before bed.
You Know How to Get a Good Night’s Sleep
Now that you understand how to get more sleep, it’s time to start making some changes. Keep the tips listed above in mind and you’ll never have to ask “how to force myself to sleep?” again.
Are you looking for more advice on how you can improve your lifestyle and live more healthfully? If so, check out the Health section of our site today.