Health Tip: When it Takes Too Long to Fall Asleep

Health Tip: When it Takes Too Long to Fall Asleep

Health Tip: When it Takes Too Long to Fall Asleep

Here's what experts recommend

(HealthDay News) -- It's common to occasionally toss and turn while trying to fall asleep, but for some people, it's a nightly battle.

The National Sleep Foundation recommends:

  • Slowly and gradually change your bedtime, backing it up by 15 minutes each night until you reach the time you want.
  • In the morning, expose yourself to bright artificial light or natural sunlight. At night, as you get ready for bed, keep the lights dim.
  • Turn off electronics at least 30 minutes before bed, and steer clear of caffeine and alcohol a few hours before bed. Make sure the bedroom is dark, quiet and cool.
  • Stay consistent with sleep and wake times, even on weekends.
  • Talk to your doctor about melatonin, a hormone that helps regulate sleep.
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