Scientists like their zzz's just as much as you do — and have put their (hopefully well-rested) brains to studying what really helps you get a good night's sleep.
8 More Ways Ways to Fall Asleep Fast
1. Pump it Up Regular aerobic exercise — bicycling, walking at a moderate pace, swimming laps — for 30 to 40 minutes, four times a week, improves sleep quality. You can break it up into two 20-minute sessions if that fits better into your life. But don't schedule it in the evening; while exercise helps regulate your sleep/wake cycle, the stimulation that comes from a workout in the three hours before bedtime may cancel the benefit.
2. Combine Carbs and Proteins Carbohydrates help your brain use tryptophan, an amino acid that causes sleepiness. And proteins help your body build tryptophan. Get the duo in a light bedtime snack of peanut butter on toast or low-fat cheese and crackers.
Related: More Bedtime Snacks to Help You Sleep
3. Try Tai Chi This meditative martial art helps you sleep more deeply and for longer, studies have shown.Taichiproductions.com offers a selection of good, though somewhat pricey ($25), DVDs for beginners. The site also includes lists of certified instructors.
4. Try to Turn In and wake up at the same time every day. But don't worry if you occasionally miss your bedtime during the week — new research shows you can use weekend sleep-ins to help restore your body.
Related: 11 Easy Energy Boosters
5. Chill Out A cool bedroom lowers your core body temperature, which initiates sleepiness. Ideal thermostat setting? It varies from person to person, but try 65 degrees to start and then adjust, if necessary.
6. Stress Soother Frazzled people sleep less and have worse sleep quality, and compromised slumber contributes to stress. A research-proven way to relax: a warm bath before bed. Not only does a soak help you forget the day's troubles, but raising your skin temperature may enable you to fall asleep faster and then shift you into deeper sleep.
Related: 15 Ways to De-Stress Now
17 Ways To Sleep Better Tonight
