Can't fall asleep?
Could be Boris in Russia. You did challenge him to an Internet game, didn't you?
That game you're playing to try to unwind may just be revving you up, because the light from computer monitors (and TV screens) messes with natural sleep/wake cycles and rhythms. (Ah, the good old days, when we slept from dusk to dawn!) But now, a third of those who spend up to 2 1/2 hours a night on the Internet say they have problems sleeping. Duh, surprise.
But if you stop gaming before bedtime and still have trouble dozing off (and aren't staying up for sexier reasons), try these tips:
Set a routine. Get up and go to bed at the same time every day. Even on holidays. And Sundays. Yes, we know you like to sleep late when you can, but that's like giving yourself jet lag every weekend. So get up within an hour of the time you do on weekdays.
Plan for bedtime by setting aside a half-hour for last-minute must-dos (10 minutes), hygiene (10 minutes) and meditation (10 minutes).
Nowhere to meditate in quiet? Try the throne; few will disturb you there.
Do some gentle stretches. In one study, women who stretched regularly nodded off more easily than nonstretchers.
Our advice: Stretching works even better when it's combined with deep breathing and meditation.
Eat sleepy-time snacks that contain melatonin. Melatonin is a substance that helps regulate your body clock. Have a small bowl of steel-cut oatmeal, corn or brown rice.
Alternatively, try a complex carb (veggies or whole-wheat pasta) to promote sleep-encouraging serotonin.
Put on warm socks. Your body dilates blood vessels in your hands and feet to release heat from them in preparation for sleep. Slipping on socks and then removing them after your feet are warm mimics this natural presleep process.
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