How to Fall Asleep

Good Evening, Rose here
Do you suffer from the sleep disorder Insomnia? Insomnia is the inability to fall asleep and stay asleep. Sleep research has found that inadequate sleep may cause many health conditions so it is important for you to get a restful night’s sleep. Before considering a sleep aid medication either a prescription drug or over-the-counter medication let’s look at some lifestyle changes you could consider to get to sleep naturally. Here are 12 recommendations on How to Fall Asleep.

1. Comfortable Bed. If your bed causes you to toss and turn because you feel the springs or roll to the middle you may want to purchase a new mattress or at least a Memory Foam Mattress Topper. A Memory Foam Mattress Topper will allow your pressure points to be dispersed evenly. If you sleep on your side your shoulder is your biggest pressure point. The Memory Foam Mattress Topper allows your shoulder to sink deep into the pad, while your hips and other areas are still supported. Not only does this eliminate pressure points that cause restless sleep, numbness and poor circulation, it also has huge benefits for the spine, allowing your back to be aligned naturally, which reduces aches and pains.

2. Make a Sleep Routine. Being consistent with the time you go to bed and get up will help your body adjust to a sleeping pattern. Many people once they get used to this pattern may not need an alarm clock to get up in the morning. My father was one of these people; he would automatically wake up at 7am each day.

3. Outside Environmental Influences. Noise, light and temperature can disturb sleep. Do what you can to eliminate these external influences. Room darkening curtains or blinds or a sleep eye mask if traveling, earplugs or listen to a relaxation tape to eradicate intrusive noises. I know when I lived by a train track I had to leave on my air conditioners fan only all year round to help with the trains blaring horn during the night. According to researchers the best sleeping temperature is 65, especially for those that suffer from night sweats. I love blankets and find it best to keep the temperature no more than 72 degrees or less.

4. RELAX. Prepare yourself for a restful night sleep before you hit the bed. Warm milk or a cup of sleepy time tea may help you relax. Reading, meditation, relaxation tape, warm bath are great ways to destress before retiring.

5. Caffeine. Some of us are really affected by caffeine when trying to fall asleep and caffeine can stay in our system up to eight hours. Best advice is to stop drinking or eating anything that contains caffeine at least six hours prior to bedtime. Remember chocolate and chocolate or coffee flavored foods also have caffeine such as Yoplait cafe Au Lait yogurt, chocolate pudding or coffee flavored alcohol.

6. Hot and/or Spicy Foods. If you need to have a little snack before you go to sleep make sure it’s just that a snack and not a meal. Also make sure it’s not spicy or hot which may cause acid reflux or heartburn during the night. If you have a problem with acid reflux or heartburn it may be advisable to eliminate all hot and spicy food for at least two weeks to see if they are the cause. Introduce them back into your diet one at a time to figure out which ones are affecting you. Once you have introduced them back into your diet try to eat them before 7pm. Bedtime snack food can be a piece of fruit, handful of nuts, pretzels or a small bowl of cereal.



7. Nicotine. Nicotine is considered a stimulant it makes your heart beat fast, restricts your arteries and your pulse to race. It would be best if you can’t quit smoking at least not to smoke a few hours before going to bed.

8. Sleep and Sex ONLY. Don’t watch TV, play video games or eat in bed. It just takes you that much longer to get your mind to relax once you try to go to sleep. You don’t want to be thinking of how to get the bad guy or how the bad guy killed the girl. Images before you fall asleep might define what you dream about and cause you to have nightmares which in turn may wake you up. Use your bed for sex and sleep only.

9. Alcohol. Yes alcohol has a relaxing; taking the edge off, effect that may help you destress and fall asleep. But alcohol has been known to be abused when used as a sleep aid. Alcohol also causes you to wake during the night and doesn’t allow you to get the deep sleep you need.

10. Exercising. It’s best to exercise in the early morning or afternoon. Exercising has many benefits and can improve your sleep but if you exercise to close to your bedtime it may take you a while to relax your body to go to sleep. Also, exercising causes your body to heat up which may produce night sweats. You need time to let your body cool down and prepare for bed.

11. Pets and Kids in Their Own Beds. I used to sleep with my cat, but I was always aware of him on my legs and I didn’t want to disturb his sleep by adjusting to another position so I could sleep better. Crazy. Another reason pets bring pet hair and pet dander to your bed which can cause you to have allergies, respiratory problems or even asthma attacks. It is just best to have them sleep in their own bed or crate so you can sleep peacefully. Kids also need to sleep in their own beds. My sister’s son Batboy used to come into her coffin early in the afternoon always disturbing her sleep. Once started this is a hard habit to break. PS. If you do suffer from allergies or asthma it might be advisable to get a Memory Foam Mattress Topper to help eliminate dust mites that live in your mattress. Memory Foam Mattress Toppers don’t provide an environment for the dust mites to live.

12. NO or Brief Naps. Sometimes a brief nap early in the day can be refreshing, if you can train yourself only to nap for 10 or 15 minutes. But if you are like me and napping consists of 2-4 hours, this may interfere with your ability to get to sleep and stay asleep during the night. Certain foods make us lethargic such as excess fatty food; avocados and nut butters or high-protein foods; beans, nuts and meat especially turkey. If you are the type of person that gets tired enough to nap in the early evening you may want to skip these foods and consider adjusting your bedtime schedule.

I hope these suggestions on How to Fall Asleep help you improve your quality of sleep naturally and feel better during the day.
So Good Day,
Rose Sheepskill

Asleep

Rose knows that sometimes it takes hours to fall asleep every night. Can you remember the last time you had fallen asleep without tossing and turning? Not being able to go to sleep quickly is very wearisome only to leave you tired and restless the next day. The next day, if at all possible, you take a nap only to fall sleep for 2-3 hours and therefore staying up later at night because you’re not tired. Or not napping and becoming so overtired that it affects your daily activities such as having thoughts of falling asleep at the wheel while driving. The more you have trouble falling asleep, the longer it takes you. You need to establish a regular sleep pattern or routine to help you to fall asleep naturally.

If you can’t fall asleep I am sure you have felt how it affects you both mentally and physically. Indecisiveness or total lack of concentration on the job or being short of energy to run errands or take care/play with your children. There are also other side effect if you have a sleeping problem; depression, negativity, laziness, on edge and frustrated easily just to name a few.
It may be as simple as just turning off your mind and relaxing in order to fall asleep faster. If you cannot fall asleep because your mind is racing over pressures of everyday life

It may be that at the moment the pressures of everyday life for instance stressing about work or family problems. All of these emotions can easily get in the way with your ability to relax and therefore upset your sleep routine.

Other reasons you may have trouble falling asleep are; the temperature of your environment is too hot, you drank/ate something hot or spicy causing acid reflux or heartburn, noises around you, not dark enough, bed uncomfortable, worked odd hours, children in your bed and you had a caffeinated beverage right before you retired. All of these reasons not only can prohibit you to fall asleep quickly they also affect the quality of your sleep. Drinking any kind of liquid before bed may cause you to have trouble staying asleep, because you’ll wake up having to go to the bathroom.

Most of these reason can be remedied by making lifestyle adjustments:

1. The best temperature for sleeping is 65 degrees

2. Eliminate caffeine at least one to two hours before retiring

3. Eliminate hot/spicy foods or beverages from your diet for at least two weeks. Then reintroduce them back into your diet one by one to see if any or all of them are causing you to have acid reflux or heartburn. Once introduced try not to eat after 7pm.

4. Eliminate noise and light as much as possible. If you are traveling take ear plugs or an eye mask.

5. Your bed is lumpy or you roll to the middle. Try a Memory Foam Mattress Topper.

6. I know this one may be difficult, because my sister Apnea has trouble keeping her son, Batboy from joining them in the middle of the day…but children need to sleep in their own bed.

7. You don’t have much control over your work schedule when you are required to work a split shift or a night shift at hotel, sheriff’s office or a 24 hour restaurant to name a few. But to fall asleep naturally you need to stick to a routine so your body adjusts to your working schedule.

Some people find ways to fall asleep not by making changes to their lifestyle but by taking sedatives or sleeping pills. These medications may be a quick fix especially if you have worked odd hours or overtime, but you will not feel better the next day. Medication usually robs you of the deep sleep you require. Also these drugs maybe addictive. Please ask your doctor the risks if you are getting a prescription, otherwise read the label for any over-the-counter-medication.

Making adjustments to your lifestyle, even stressful ones, can help you fall asleep easier and faster. In order for natural ways to fall asleep to let your mind and body need to relax.

One way to get help falling asleep is the use of self-hypnosis. Training your body and mind to relax will gently ease you to sleep naturally. Listening to self-hypnotic tapes will help your mind clear itself of thoughts and put you into a pre-sleep phase to fall asleep easily.

Enjoy a cup of sleepy time tea or warm glass of milk before retiring. Turn down the temperature, turn off the lights, tuck your children in their beds and clear your mind. The relaxation technique you will hear will make it possible for you to have a good night’s sleep and not before long you will fall asleep on your own because you’ve trained yourself to relax.

Now imagine how wonderful it would be to have a long, peaceful night’s sleep, just like you used to be able to. Wake up feeling ready to handle anything the day may bring, feeling better than you have in a long time.
Good Day,
Rose Sheepskill