Getting enough sleep is essential to maintaining health. With the stress
of our busy lives, our sleep is often interrupted. Follow these
sleeping tips and suggestions and you will be on your way to being able
to fall asleep. For more help identifying what may be leading to your
sleeping problems, I suggest you check out this sleep quiz. Here's how to fall asleep fast.
Turn off the television and computer. Too much screen time makes your eyes tired and sensitive. It also makes it difficult to fall asleep. Turn the television off and step away from the computer at least one hour before you go to bed. Let your mind relax from stimulation.
Refrain from caffeine and nicotine. Caffeine and nicotine are both stimulants.They keep you awake and alert until you crash looking for your next buzz of stimulant. If you must drink something in the evening, make it water, milk or decaffeinated tea.
Take a soothing shower. Adjust the temperature by the season. Stick with a warm (not hot) shower in the cooler months, and a cool shower in the warmer months. Let the water run over you and relax you from the day.
Adjust temperature. Whatever temperature is comfortable for your sleep, adjust the thermostat at least a half hour before you go to bed. If you need to, turn on a fan to get the bedroom comfortable.
Stretch to relax. Before getting in bed, lay flat on the floor and stretch. Start with your toes, then work your way up your ankles and all the way to your neck and fingertips. Tense your muscles and then relax them.
Listen to soothing recordings. Believe it or not, you can use sound machines to help you fall asleep. You may know of particular sounds in nature that you find particularly relaxing -- like waves crashing on the beach, or wind through tree-branches. Did you know there are recordings designed to help you
into a deep sleep? I recommend this company's binaural beat recordings -- just click "sleep" when you arrive at their site. Whatever relaxes you, try listening to it as you drift into sleep.
Find a comfortable position. You may need to experiment with this one. Try starting on your back and relaxing your back and shoulders until it is comfortable. If that doesn't work, try shifting to your sides. Sometimes when you are still carrying the stress of your day, it is difficult to find a comfortable position when falling asleep. Just be patient and try to relax.
Practice deep breathing. Slowly inhale as your chest expands. Hold the breath to the count of three. Then let the air out as much as you can. Repeat for five to ten breaths. You should feel your body relaxing as you breathe. This can help you sleep better.
Get out of bed if you are still awake after an hour. It is possible to want to fall asleep so much that you become too tense to let it happen. If this is your case, get out of bed. Take a walk in the backyard or circle the living room. Try stretching again before getting back into bed.
Be patient. Getting to sleep can be difficult. Try not to stress about the difficulty and just focus on relaxing your body. Eventually you will nod off, and in the meantime,
your body will be physically resting.
cannot be forced. When you really need to catch some z's, relax and
follow these steps filled with natural sleep aids. You will be nodding
off in no time.