Your health depends greatly on the quality of your sleep.  While most people struggle with sleep from time to time, many people have a more serious issue.  If you are looking for some easy ways to fall asleep, try implementing these suggestions.

Watch Your Eating Habits

You probably know that you should stay away from sugar and caffeine in the evening if you want to get a good night’s sleep.  Did you also know that what you do eat can impact how you sleep?  For the best possible night sleep, try eating a dinner that is rich in tryptophan.

Tryptophan is an essential amino acid that helps you fall asleep.  Your body does not produce tryptophan naturally, so you must get it from food.  Turkey is loaded with tryptophan, which probably explains the common urge to take a nap on Thanksgiving afternoon.  Other foods that provide a good source of tryptophan are cheese, nuts, pumpkin seeds, chicken, soybeans, eggs and fish.

Exercise – Ideally Outside!

To sleep well, you need to make sure that you get some exercise each day, ideally for at least 30 minutes.  Late afternoon is the best possible time to work out, but as long as you avoid working out just before bedtime, any time will help your overall sleep quality.  If at all possible, get outside!  This will help your body create serotonin and melatonin, both of which can help you sleep.

Keep it Cool!

Most of us set our thermostats at a level that is too high for them to achieve the best possible nights sleep.  Ideally, your room should be slightly cool, around 65 degrees.  It the weather is nice outside, try keeping a window open as this will allow the circulation of fresh air.  Also, make sure that you do not sleep with your mouth or nose under covers.  This can reduce your oxygen intake and cause residual headaches the next day.

So, if you are looking for ways to fall asleep, try these simple suggestions.  Hopefully, they will help improve the quality of your sleep!