If you're one of the many Americans who struggle to get enough sleep, you know what it feels like to wake up each day feeling barely refreshed. You know how the pressure seems to build each day as you try to catch up on rest, but, for a variety of reasons, are unable to.
You know all of these things, but do you know the best ways to get more sleep?
Take this quiz to see how your sleep knowledge stacks up. We may not be able to solve your sleep problem entirely, but we can help.
How long before going to sleep should you have your last meal of the day?
Two to three hours.
You should also avoid drinking too many liquids at night. And it should go without saying that consuming nicotine and caffeine before bed won't help. Some studies suggest that you should have your last cup of coffee eight hours before bed time.
Having a couple "night caps" (alcoholic drinks) before bed is a good idea to promote better sleep.
False.
Alcohol may make you feel tired, but any more than one drink will actually disrupt your sleep.
If you exercise in the evening, how long before your bed time should you finish your physical activity if you want to get a good night's sleep?
Three hours.
Exercise is a great idea if you want to get more sleep and improve the quality of your sleep. Just make sure you're done moving around at least three hours before bed time.
If you're trying to get more sleep, is it better to stick to a daily routine, or vary your essential activities each day?
Stick to a routine.
According to recent studies, adhering to daily routines -- especially in basic activities like showering, eating, and cleaning -- can help you get to sleep.
If you don't get enough sleep during the week, you can effectively catch up over the weekend.
Sleep deprivation during the week has a cumulative effect. Studies show that "catching up" on sleep will help you wake up feeling refreshed, but over the course of the day fatigue catches up to the sleep deprived when compared to well-rested people.
Which of these natural herbs can promote better sleep?
All of the above.
All of the herbs on the list have been linked with improved sleep. You can find them as herbal supplements, or you can use them as a before-bed herbal tea.
