How to Fall Asleep Fast

Rose knows for those that sleep well at night, we find that it is somewhat hard to believe that someone can’t fall asleep and stay asleep at least 6-7 hours each night. Even though we all experience an occasional night where we toss and turn because our mind is racing. What I really want to know...is sleep overrated? Can I survive during the day with only a few hours of sleep? As I get older do I require more or less sleep? Let’s answer some myths about sleep and get some tips on how to fall asleep fast.

Many people get less sleep than is stated and researched by the National Sleep Foundation. They, being the researchers, are determined that we need at least 7 hours of sleep to function normally during the day. This is for all adults over the age of 18, for those under 18 you require more. But that is no excuse for any of us to sleep in on the weekends and think we can make up for lost shut-eye. Truth is depleting our sleep will make us to feel lethargic during the day, causing us to make mistakes as we fight the temptation to take a nap. How many of us have sat at our desk, either at work or school totally withdrawn from what is happening around us as our eyes are rolling back into our heads? Sleep not only allows us to reenergize, we also process all the information and experiences we have during the day which allows us to recover both mentally and physically. If you find yourself unable to turn off your brain because you have forgotten to do something, need to solve a family issue or work problem….get up and write it down. It is easier to go to sleep faster if we unload what we stress about. Keep a sleep journal or pad of paper next to your bed. If you can get a good night sleep, it will be easier to tackle those issues in the morning.

Some people feel if they watch TV or surf the web in bed they will eventually become drowsy enough to fall asleep while keeping their mind off their stress. This has some truth to it, but watching television and web surfing only makes us stay up past our bedtime. Remember to try and get the required 7 hours of sleep (that’s not 7 hours in bed) so it you have to get up at 7am you need to be asleep by 12am, that means no outside mental stimulation by 11-11:30. This will give you time not only to get ready for bed, but time to fall asleep. If you want something to listen to for a mental distraction, try sleep music such as; easy listening, sounds of ocean or rain or even white noise. There are many products on the market that are known to help us sleep at night. Other suggestions may be self-hypnotic tapes or CDs and Binaural Sound Waves.

Another thing, your television and computer emanate light and any light will interrupt your sleep cycle, because your brain remains unconsciously aware of its surroundings and will prevent you from processing the right amount of melatonin to fall asleep. Melatonin is a naturally hormone secreted in the pineal gland that controls our sleep/wake cycle. If you have problems with insomnia you may want to try melatonin as it is available as a supplement at your local pharmacy or health food store. Make sure you contact your physician before taking any supplement as you might have an interaction with other medications or an adverse side effect if you have other health conditions. Other herbs that are known to cause you to relax are; hops, catnip, valerian and passionflower extract.

Do you snore? For years snoring has been accepted as just a normal part of sleeping. Snoring can be caused by congestion in the nasal passageways. This congestion can be due to a too dry room and a simple solution would be to purchase an air humidifier. Sometimes snoring is due to a narrow or constriction of the air passage due to a condition known an obstructive sleep apnea (OSA), which is very hard on the body and can actually be fatal if not treated. Obesity can also lead to constriction on the neck due to excess pressure contributed to extra weight. Losing at least 10% of body fat maybe enough to alleviate the constriction and stop the snoring. Snoring not only will make you wake up during the night especially if you have OSA, it also hinders your partner’s ability to have a normal night sleep. Snoring is not something you should take lightly and it is recommended if you are a habitually snorer to consult with your physician as they may recommend additional treatment or a sleep specialist. Children that snore may need their adenoids and tonsils removed.

As I mentioned above, if you don’t get enough sleep your body will crave a nap during the day. I am going to suggest two things about taking a nap. 1. Naps are a great way to reenergize yourself during the day, but you don’t need to take more than 20-30 minutes of nap time to do so. 2. Don’t nap after 4pm. Studies have proven people have mental alertness after a “power nap”, but any nap that is longer or later could cause you to stay up later at night and also make it more difficult for you to fall asleep.

The best way to stop that occasional night of sleeplessness is to establish a night-time routine. This allows your body and mind to prepare for sleep. Take an hour before retiring to relax; read a book, take a warm bath, have a cup of decaf Sleepytime tea, do yoga stretches or even being intimate with your partner are great ways to get your mind off of your day and get a great night’s sleep. Do you know the saying…Never put off until tomorrow what you can do today. When it comes to getting a good night’s sleep the saying should be….What you put off today will always be there tomorrow…and don’t stay awake over the small stuff.
Sweet Dreams
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