How to Sleep

How to Sleep

Are you having a hard time figuring out how to sleep?  Too much insomnia lately?  You might be surprised how subtle of things can make a huge difference in keeping you awake.  The purpose of this article is to identify what potentially may be keeping you from falling asleep at night and offer solutions to overcome this problem.

There are also a few handy tricks on how to sleep thrown in for good measure.  Let's get started.

How to Sleep
How to Sleep

No lights!

You may think this one sounds pretty obvious, but a lot of people seem to fail to realize that even the light of their cell phone screen glowing while it charges over night can severely hamper the quality of sleep. 

If there is a computer in your room, make sure you AT LEAST shut the screen off, but is recommended that you turn off the entire tower as well, as it produces subtle noises and usually has flashing lights on the display.

Thoroughly inspect your room before bed to make sure not even a tiny flicker of light can be seen, to help you get to sleep.

No eating or drinking!

Do not eat or drink after three hours before bed time. Eating will keep your metabolism active which will make it harder for your heart rate to drop low enough to effortlessly fall to sleep.  Drinking fluids within three hours of bed time is also not a good idea, because you will most likely have to wake up in the middle of the night to relieve your bladder.  This will once again create the issue of having to fall back asleep and you will lose plenty of precious time you could have spent in deep, healthy, recuperating sleep.

This is not only healthy because it helps you sleep better, but it also keeps you from storing undigested food as fat while you sleep.

How to Sleep
How to Sleep

No noise!

You'd be surprised how subtle of noises can keep people awake without them even realizing what they're listening to.  The sound of your neighbor next door snoring, the fan of your computer blowing or the sound of a ticking wall clock can prove to be major boons to any full night of deep sleep.

Before bed, stand silently in your room and carefully listen to any ambient or static noise.  If possible, put an end to that noise before retiring to bed.  If you have a snoring neighbor, politely ask him to shut up while you're trying to sleep.  If you have a ticking wall clock, take it outside of your room far enough that you can't hear it during the night.

No mental stimulation!

For an entire hour before bed, do not listen to any loud or upbeat music, do not watch any television or movies and do not play any video games.  The last hour before you sleep should be spent sitting quietly, perhaps reading a book, emailing your friends or writing.

Have you ever noticed how on some nights with insomnia, you have a song stuck in your head?  Or a series of lines from a movie or tv show that keep repeating over and over and over to know end?  Do you ever lay in bed trying to fall asleep, but all you can hear is the sound of machine guns blaring in your head from too much time playing your favorite video game?  If you answered yes to any of these questions, having this hour of peaceful silence before rest will definitely help you.

Melatonin!

Melatonin is a cheap, effective and safe way to fall asleep. It is composed of completely natural ingredients and isn't even as serious as an over-the-counter drug. Simply take a small tablet an hour before you intend on going to bed and watch in amazement as you easily find yourself drifting off to peaceful sleep within just 5 minutes of laying down.

I've tried a lot of melatonin products, and quite frankly they all work great! However, if I had to choose the very best one out there, it would hands down be Source Naturals melatonin. Why? Well, I fall asleep the fastest on this stuff, I sleep the deepest on this stuff and coincidentally it's the most affordable. I'll post a link to check it out on Amazon to the right.

End on a postive note!

If you just had a fight with your girlfriend or boyfriend, you are going to have an extremely hard time falling asleep.  If you're in a negative mood for ANY reason, it's going to be much harder to sleep than it needs to be.

What do I recommend?  Always make up and apologize to people BEFORE the time comes to go to bed.  In fact, do it before your hour of peace and quiet before bed as well.  Make sure that when you fall asleep you have nothing to worry about fixing in the morning.  Leave everything the way you'd like it to already be when you wake up the next morning.  This goes for procrastination too.  If you've been procrastinating something, do it BEFORE you go to bed or it will sit on your mind all night and potentially keep you awake.

Conclusion

If you make it a goal to ensure all of the above steps are taken to prepare for bed each night, no force on earth can keep you from falling asleep quickly and getting a full night of extremely refreshing, recuperating sleep.

Good luck!  If you have any questions, post them in the comment section below and I'll do my best to help you.

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Comments 7 comments

clintonb profile image

clintonb 5 years ago from Adelaide, Australia

Yeah some things are really true. Even thought it being common, many people dont realize it. Good article :)


PWalker281 5 years ago

These are all great tips, Jared. I would also recommend getting off the computer entirely an hour before bedtime, which means no emailing. The light from the monitor tells the pineal gland it's day time, which means it won't be producing any melatonin so you can fall asleep.

I had issues with insomnia for a good 10 years before I finally got a handle on it, and I use all of your tips in one form or another. I even have tinnitus (that noise in your head that never goes away), but, interestingly enough, it doesn't keep me awake at night.

Great hub! Rated up and useful.


jaredbangerter profile image

jaredbangerter 5 years ago from New York City Author

Good additional tip there, Patrice. :] Yes, if people have the will power to get off the computer for the last hour before bed, that would help tremendously. I recommend meditating the last hour instead of staring at the screen. Wasn't aware it kept the pineal gland activated. Interesting. :]


marketing guide profile image

marketing guide 5 years ago from Connecticut

Good hub. I know these things make a difference in my ability to get to sleep, and I do value my sleep very much. Otherwise I'm not fit for whatever I have to do the following day. Although I must be addicted to white noises to help me get to sleep. The other night our power went out after a violent thunderstorm, and though it was pitch dark out here in the country I couldn't get to sleep for quite a while. My husband went right to sleep and began to snore. Being summer and hot I have the noise of the AC and also an air filter right next to my side of the bed. Without them I heard too many noises--even my own breathing. Oh, well. It was only for one night.


susannah42 profile image

susannah42 5 years ago from Florida

Thanks for the tips


max 3 years ago

how can you stay anabolic if you are saying dont eat or drink 3 hours before bed?


jaredbangerter profile image

jaredbangerter 3 years ago from New York City Author

It's actually more anabolic to eat all of your calories within a time frame that allows your body to not be digesting anything when you go to sleep. If your body isn't digesting anything at the onset of sleep, you get a MASSIVE boost human growth hormone about an hour there after. :] Don't worry -- you don't ALWAYS need to be providing your body with protein like supplement companies would have you believe. See Leangains.com for more info on all of this.

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