How to Fall Asleep Fast

Rose here….Tonight I want to talk about how to fall asleep fast. Do you have a hard time falling asleep? Are you tossing and turning thinking about all the things you have to do? Stress is the number one reason why people can’t relax and fall asleep. There are ways you can turn off your mind and learn how to fall asleep fast.

First even before you go to bed you need to get into the mind set to get ready to fall asleep. Having a nightly routine such as taking a warm bath, not a hot bath as your body will have to cool down before you will be able to fall asleep. Have a cup of decaffeinated sleepy time tea or warm glass of milk, but don’t drink too much or you will wake up during the night and have to go to the bathroom only to start the process of falling asleep all over again.

Try some PearlyDreams toothpaste which has natural sleep aid ingredients for instance passion flower extract, valerian, Melatonin and balm mint all known to have relaxing properties that absorb into your system. Melatonin is naturally produced in your pineal gland and will regulate your sleep cycle. Some sleeping disorders are caused just because people don’t produce enough melatonin. There are a few reason why this happens; one as you age melatonin decreases and two if you sleep with a light in your room your body will not produce enough. So if you want to fall asleep fast...lights out.

Make sure your room is as sound proof as possible. If you are traveling sometimes this is hard to do. You might want to consider listening to sleep music, white noise or binaural sound waves. What is white noise? White noise is a neutral sound that will drown out external noises. A white noise machine is relatively inexpensive, but if you can’t afford one a fan or the air conditioner will work just the same.

A self hypnotic tape or CD trains you to relax your entire body by repetitive suggestions and deep breathing. Try this deep breathing exercise; inhale through your nose until you feel you stomach rise, hold for 10 seconds then slowly exhale counting backwards from 8 to 1. Repeat two more times. My self hypnotic tape has a breathing exercise along with other stress relieving exercises I do and before long I am fast asleep. Even though I do not complete the tape my unconscious mind still soaks in all the relaxing, self improvement suggestions. A self hypnotic tape or CD will keep your mind off your problems and will help you relax and fall asleep fast. If you aren’t sure about using hypnosis meditating will work just as well. Concentrate on relaxing your body and lowering your heart rate. I repeat a single word over and over and match it to my breathing which will gradually slow down then eventually my mind will drift off to sleep.

Other suggestions to prepare for sleep try reading, writing or anything that will get your mind off whatever you are stressing about. Make sure you are not in restrictive clothing. Anything that is too tight will not move with you when you turn over. I feel loose fitting pajamas are easier to sleep in than a nightgown that is sometimes tighter around the shoulders and rides up during the night.

How is your mattress? Do you sink to the middle of your bed or do you feel the bed spring? If you can’t afford a new mattress get a Memory Foam Mattress Pad with a terry cloth cover. Why should you make sure you have a terry cloth cover? Memory foam is known to hold into the heat and with a terry cloth cover it will allow more air movement between you and the pad therefore keeping you cooler. Make sure your room temperature is set at 65 degrees or less and make sure you don’t have too many blankets on. Keep your pets out of your room they will only disturb your sleep. Don’t use your bed for anything other than sex and sleeping. You don’t want to watch TV or play video games in bed or it will take you longer to fall asleep…always wondering how to get the bad guy.

Now you are ready for sleep and as you drift off I don’t know if you have ever noticed but your mind will remember your last dream. Even though it is fleeting, it might remind you enough for you to remember more of it. These dreams are called lucid dreams. They are the conscious dreams you have when you are in between a sleep and a wake state. When you are having a hard time falling asleep remind yourself that sleep means lucid dreaming and your subconscious mind will make sure when remembering your dream that you will get to sleep fast. When you wake up in the morning you might want to keep a dream or sleep journal. As time goes by your mind will remember more and more of your dreams. In your journal you can also keep track of how long it takes you to fall asleep and what you did to fall asleep faster.

Lastly if you are like me you love to nap and stay up late and sometimes find yourself up until 3 or 4 in the morning, getting into a terrible sleeping pattern. If you are going to nap, try to have a power nap of 15 or 20 minutes. Not only should you limit your nap time you should keep a bedtime schedule. Make time for your nightly routine and get to bed at a decent hour to get the amount of sleep you need and wake up feeling fresh and rested.
Good Day,
Rose Sheepskill

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