While many people turn to caffeine after a night spent tossing and turning, there’s no substitute for a good night’s sleep.
“You just can’t cheat it,” Watson said. “There’s no pill, there’s nothing that you can take to try to overcome, or to try to replace it.”
To help you stop fighting and start sleeping, Watson offers these tips:
1. Keep a Regular Sleep Routine
You can help sleep along by going to bed and waking up at the same time each day, as well as by sticking to your pre-bed routine so that your body knows that sleep is coming.
2. Prepare a Sleep-Friendly Environment
Cool, dark, and quiet are essential. Turn out the lights or use light-blocking curtains or shades. If you live in a noisy environment, white noise machines or ear plugs may block out some of the sounds.
3. Avoid Caffeine After 2:00 p.m.
If you must drink caffeine, avoid it after two in the afternoon, because it can increase your chances of insomnia later that night.
4. Don't Exercise Right Before Bed
Regular exercise can help you sleep more soundly, but for some people, it can be disruptive if it's done right before going to bed.
5. Skip the Pre-Bed Cocktail
Alcohol may make you drowsy, but it can disturb your sleep later as the alcohol wears off.
6. Create a Tech-Free Zone
Cell phones, computers, and tablets can all disrupt sleep because their ever-glowing lights—especially those in the blue wavelengths—can throw off your circadian rhythm by mimicking daylight.
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