Some ways to fall asleep faster include establishing and maintaining a bedtime routine, keeping your room cooler, and enjoying a light bedtime snack. You can also fall asleep more easily by engaging in moderate aerobic exercise at least four times per week.Continue Reading
Establishing a bedtime routine requires that you do the same things in the same order each night before bed. For example, you could take a hot bath and then spend 30 minutes reading a good book each night before you turn off the lights. You could also enjoy a light bedtime snack each night. Research shows that foods that contain both carbohydrates and protein, such as cheese and crackers, or peanut butter and toast, help you feel sleepy. Over time, your body begins to recognize the activities you engage in before bedtime as cues that you're about to go to sleep, and falling asleep quickly becomes second nature.
According to Robert Oexman, the director of Sleep to Live Institute, people have the easiest time falling asleep in rooms that are between 65 and 68 degrees Fahrenheit. If your room is hotter or cooler than this, adjust the temperature to fall asleep faster.
While exercising right before bedtime is likely to keep you awake, fitting in some aerobic activity at least 3 hours before bed helps you fall asleep more quickly. Experts recommend 30 to 60 minutes of aerobic exercise at least four days per week. Swimming, biking and jogging are all good choices.Learn more about Fitness & Exercise
It is best to eat a small snack before a workout and something a little more substantial after a workout. The pre-workout snack should mostly be easily digestible carbohydrates that give the body the energy needed to sustain a heavy workout. A fruit smoothie is a great pre-workout snack.Full Answer >
Some tips for creating a beginner's exercise routine include setting realistic goals, making the routine fit into daily life, partnering up with a friend, choosing enjoyable activities and choosing a good balance of aerobic, strength training and flexibility exercises. To create a successful fitness plan, it helps to be patient and consistent, according to WebMD.Full Answer >
Settling into an exercise routine for beginners that includes working out 3 to 4 times each week and focuses on toning the entire body is a safe and effective way for teens to gain muscle. Teens who want to enhance muscle growth must start with good basic nutrition and a muscle-building diet, according to Muscle Gain Tips.Full Answer >
To become more flexible, follow a routine of stretching the major muscle groups for at least 10 minutes a day. A short warm-up to improve blood circulation makes stretching safer and more effective.Full Answer >