The Gerber Life Parenting Blog

Tips for Falling Asleep: Say “Hello” to a Good Night’s Rest

April 27, 2012

Tips for Falling AsleepIf you or the moms in your life are like many moms, the days start way too early and end way too late. Going from being chauffeur to maid to referee to chef, may make people wish for some time to rest. But when the day ends and it’s your time to fall asleep and recharge for the next day, you can’t actually fall asleep.

To avoid that frustration, try one of these take-me-to-dreamland tips for falling asleep.

  • Cut the caffeine and sugar – This one can be really tough because you sometimes need a late-afternoon boost to get you through the day, but don’t have too much caffeine or sweets after lunch. After all, the last thing you want is extra energy after midnight.

  • Take no more than a cat nap — Since the goal is to sleep at bedtime, avoid the temptation to take a long nap during the day, even though your body might be craving the sleep. Instead, if you absolutely need some shut-eye during daylight hours, limit your naps to 15 minutes or less.
  • Get moving — Although a strenuous workout within an hour of bedtime can keep you from falling asleep, a morning run or afternoon walk can actually prepare your body for a better night’s rest.
  • Turn out the lights — Studies have shown that people sleep better in a dark room, so close the shades, pull the curtains, turn off the TV, put down the phone/tablet/computer, turn your alarm clock away from the bed, etc.
  • Tighten up — While lying in bed, take a moment to tighten every muscle in your body. Start with your toes, move to your thighs, then your stomach, next your fingers, arms and chest, and finally your eyes. Hold the “squeeze” with as many muscles as you can at the same time. The whole process shouldn’t take more than 15 or 20 seconds. You’ll find that your body will relax almost immediately. Repeat this process two or three times and you’ll soon be falling asleep before you know it.
  • Spring for a new mattress — If your mattress is starting to sag or get lumpy, it might be preventing you from getting a good night’s rest. Knowing that mattresses are fairly expensive, try rotating it first or flipping it (if you have a two-sided mattress) before springing for a new set of springs.
  • Get comfy — This may seem obvious, but do everything you can to be comfortable when it’s time for bed. Wear pajamas that fit properly, go to the bathroom before you settle in, find the right pillow and don’t use too many or too few blankets.

If all of these tips for falling asleep fail, you can always try counting sheep. Then again, you may have already done that too many times while helping with homework.


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Categories: Health & Safety
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