You need to have consistency each night so you can learn to fall asleep naturally. Because of this, it’s very important to establish a bedtime routine that works and you can stick with.
Don’t expect miracles overnight, once you create a bedtime routine stick with it for at least a week or two before making changes.
If a week or two has passed and you are still having trouble falling asleep then you can make adjustments to your bedtime routine.
One of the most important steps in establishing a routine is going to bed at the same time each night and getting up each morning at the same time. You also need to get ready for bed at the same time each night.
If you are unable to fall asleep and don’t get the required seven to eight hours, you should still get up at your regular time. You will probably be sleepy, but do your best to try to stay with your sleep schedule.
Remember, be consistent, a regular bedtime routine is a step that is necessary to your goal of achieving natural sleep.
Next you need to create a routine that signals your body that you are preparing for sleep. This may sound strange, but it works.
The routine can include something as simple as brushing your teeth or reading a book. Whatever routine you decide on it will be a way of telling your body that it is time to fall asleep.
Try to make sure that your routine is relaxing and not stimulating so that your mind can rest.
Naps shouldn’t be part of your daily routine!
If you nap during the day, even if it just for a few minutes, you will only make it harder to fall asleep at night.
If you find yourself tired and wanting to nap during the day, find some activity to take your mind off sleeping (I know it’s difficult) or eat a small piece of fruit, the natural sugars will increase your energy level.
Don’t be upset or discouraged if you have to change your nighttime routine after a week or two. You just need to fine tune your routine to suit you. What works for someone else may not work for you.
If you are determined and keep adapting your routine, you will soon find the combination that works for you to help you relax and be able to fall asleep naturally.