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Having Some Trouble Falling Asleep at Night? Follow These Tried & Tested Tips From a Sleep Expert

Sleep is a vital part of the body’s recharging and healing process. Thus, it’s important that people regularly get their fair share of quality shut-eye.

This is easier said than done for some individuals, though. The sweet comfort of slumber seems to elude many people every night leading to the impairment of their performance in their daily personal and work lives. To overcome this problem, ‘The Sleep Lab’ founder James Wilson shares these three steps in preventing sleep deprivation.

Stress & Sleep

Take out the book you’re currently reading and burn through a few pages until you finally feel sleepy

The co-founder believes that dissociating sleep and stress from each other is one key thing people can do to finally get a good night’s sleep. However, doing so may be hard for those who’ve long suffered from sleeping problems and have dealt with sleeplessness night in and night out.

Wilson advises these people to do activities like meditation, reading or listening to the radio if they’re still wide awake 30 minutes after they got into bed.

Meanwhile, those who may be sleeping with another person in the same bed are recommended to rise for a while and let their mind wander for a bit without disturbing their bedfellow. Wilson also tells people to be more open about the sleep issues they’re facing. Hopefully, this will further take the stress out of it and let one be able to relax more.

Sleeper Type

Find out what kind of sleeper you are and tailor your bedtime around it

Another tip he has is to start a consistent sleep time. This means sleeping and waking up during the same hours over time to get the body used to a routine. Before doing this though, Wilson says that people should determine what kind of sleeper they are first. He identifies three types that most individuals fall into.

‘Larks’ tend to be early sleepers typically turning in around 8 p.m. to 10 p.m. Meanwhile, ‘owls’, as their name implies, stay up later than their counterparts and are usually still awake at 11 p.m. or later.

Then there are those who fall somewhere between these two ends of the spectrum.  This said natural ‘owls’ may find it useless to go to bed at, say, 9 p.m. because they’d just be tossing and turning for hours until they finally get to their actual sleep time.

The Wind Down

One specific thing Wilson recommends is getting ready for bed and then sitting on the couch until one feels sleepy

A ‘wind down’ should also be incorporated into this sleep-wake routine. Wilson suggests troubled sleepers to make sure they’ve done all their chores before they go about their wind-down routine and eventually turn in for the night. This means refraining from folding some laundry or letting pets out in the moments before bedtime.

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