{"id":84634,"date":"2023-12-16T03:13:35","date_gmt":"2023-12-16T03:13:35","guid":{"rendered":"https:\/\/graziamagazine.com\/us\/?post_type=articles&p=84634"},"modified":"2023-12-16T03:13:35","modified_gmt":"2023-12-16T03:13:35","slug":"struggling-fall-asleep-4-common-mistakes","status":"publish","type":"articles","link":"https:\/\/graziamagazine.com\/us\/articles\/struggling-fall-asleep-4-common-mistakes\/","title":{"rendered":"Struggling to Fall Asleep? 4 Common Mistakes"},"content":{"rendered":"

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 <\/p>\n

You may have forgotten the feeling of waking up late and experiencing that sense of relaxation and energy that comes only after a restful sleep. But how can you sleep better? It may seem like an impossible challenge, but often, making small changes to your evening routine can lead to significant improvements.<\/strong><\/p>\n

According to a survey by the European Association for Panic Attack Disorders<\/em>, seven out of ten people experience such disorders, while four out of ten have difficulty falling asleep.<\/p>\n

Keep reading to find out some tips for sleeping better and feeling more relaxed throughout the day.<\/p>\n

**7, 8 or 12 hours of sleep? Science tells you how long you need to sleep according to your age<\/a>**<\/p>\n

How to immediately improve your sleep with 4 simple tricks<\/h1>\n

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Pay Attention to What You Eat<\/h2>\n

What we eat is directly linked to how we sleep.<\/p>\n

Before going to bed, avoid foods containing stimulating substances like caffeine, chocolate, and alcohol.<\/strong><\/p>\n

Opt for foods like pasta, legumes, or cereals and enjoy a warm cup of milk to promote relaxation.<\/p>\n

Turn Off Electronic Devices<\/h2>\n

At least 1\u20132 hours before bedtime, turn off smartphones, tablets, TVs, and computers.<\/strong><\/p>\n

The blue light emitted by these devices deceives your brain because it has the same effect as the sun: it inhibits the production of melatonin,<\/strong> the sleep hormone, and keeps you awake.<\/p>\n

Indulge in a good book or simply use that time to think about the beautiful things of the day; your sleep will be more relaxed.<\/p>\n

No Gym After Dinner to Fall Asleep<\/h2>\n

Exercise during the day has beneficial effects on nighttime rest, but specific precautions must be taken.<\/p>\n

For instance, it’s advisable to avoid exercising close to bedtime<\/strong>, as it raises body temperature and accelerates metabolism.<\/p>\n

Finish your workout at least three hours before going to bed.<\/p>\n

Leave Daytime Thoughts Out of Bed<\/h2>\n

You’ve probably noticed that what we experience during the day affects our nighttime hours.<\/p>\n

Worries, stress, anxiety, and thoughts all converge when we let our guard down.<\/strong><\/p>\n

That’s why you can learn to control your thoughts with targeted relaxation techniques<\/strong> and by avoiding stressing too much during daylight hours.<\/p>\n

Start by completing a task without being distracted by social networks or emails; you’ll feel more productive, efficient, and satisfied.<\/p>\n

Before going to bed, focus only on your breathing and relax your muscles<\/strong>; you’ll soon learn to be embraced by the arms of Morpheus.<\/p>\n

And you’ll think about everything else tomorrow. Just relax and peacefully fall asleep.<\/em><\/p>\n

**5 Tips for Sleeping Well in Winter<\/a>**<\/p>\n

**Does Good Sleep Aid Weight Loss? Here’s the Truth<\/a>**<\/p>\n","protected":false},"author":42690,"featured_media":84637,"template":"","format":"standard","categories":[6939,16,2723],"yoast_head":"\nStruggling to Fall Asleep? 4 Common Mistakes - Grazia USA<\/title>\n<meta name=\"description\" content=\"Discover the secrets to better sleep! Uncover the 4 common mistakes affecting your rest and transform your nights.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/graziamagazine.com\/us\/articles\/struggling-fall-asleep-4-common-mistakes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Struggling to Fall Asleep? 4 Common Mistakes\" \/>\n<meta property=\"og:description\" content=\"Discover the secrets to better sleep! 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