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- Self-Help for Sleep Issues & Sleeplessness
How To Fall Asleep Faster
How to fall asleep fast? An interesting question. Unless you’re blessed with an internal off switch, it can be rather difficult to fall asleep fast - if at all. And it’s not just knowing how to fall asleep. It’s how to sleep better as a whole. The truth is there are no miracle cures and answers. What works for one may not work for another.
Knowing how to fall asleep fast is easy. The hard bit is actually doing it. If you're unfortunate enough to suffer from a sleep disorder/ sleep problem - then you may feel that you're on a hiding to nothing. Sleep problems are common and can range from insomnia to simply experiencing a hiccup in your sleep pattern.
Insomnia - for example - is thought to affect up to one in three people during their lifetime. Unfortunately there are no miracle sleep cures available and for many it’s simply a case of trial and error.
Fortunately, that doesn't mean that all is lost. Far from it. You made be surprised to learn that many of us have simply forgotten how to relax ... literally forgotten how to fall asleep. We're so busy rushing round, work, home, socialising - that the part of the day where we're supposed to relax and refresh our sytems becomes elusive.
Tips To Fall Alseep Fast
Natural Sleep Aids
Some of the tips to fall asleep fast will be of benefit. Some sleep problems are too severe to simply resort to a cup of warm milk and if you're a sufferer of chronic insomnia (for e.g.), then it’s likely that you’ll need medical intervention and support. You should know that it's ok to approach a sleep specialist and explain what your problems are.
Many of us often view our problems as trivial or unimportant - especially when all you want is some help regarding how to fall asleep, fast or otherwise. You're not bothered right? You just want to sleep. How you get there is only half the problem - for some, staying asleep is just as important.
Bear in mind that your issues, your niggles and anxieties are not trivial, far from it. They're a way for your doctor to understand what may be underpinning your lack of sleep. They help him or her evaluate the whole, not the half. The more you offer, by way of what's going on in your life, the easier it will be for them to correctly diagnose what you do - or don't need.
If you do decided to make an appointment and discuss your sleep problems, try to remember the following:
- keep it concise. List your issues but try not to over explain - don't confuse your doctor
- be honest. Even if you're embarrassed - speak your mind. Perhaps you're experienecing marital problems or a difficult relationship with a child or work colleague. These are not matters of little importance. They're stressful situations and you're doctor is not there to sit on judgment
- don't be afraid to show your weakness. If you're mind is a whirl of worries and/or anxieties - say so. Again, you'd be surprised at how much a worried mind can completely wreck your abilty to fall asleep
If on the other hand, you'd rather soldier on a bit longer or don't feel that you've a sleep disorder as such, then this article may be all you need - a few pointers in the right direction.
How To Fall Asleep Quickly
Sleep Facts On Video
Learning how to fall asleep quickly relies on your ability to understand the importance of creating a good sleep habit. Let's start with you: if you're reading this, you may well have forgotten how to fall asleep. Sounds crazy right? But sleep is not a given and too many of us take for granted that we'll crawl into bed - then simply fall asleep.
Creating a sleep habit is actually very simple. You just have to set aside a time of your day (obviously the part before you retire!) whereby you follow a pattern, an habitual one. The basic principle is similar to how we help our babies settle for sleep, how we create a 'night and day' when they're newborns.
Apply that principle to yourself, using the following guideline:
- within a reasonable time span, start to wind down. Physically begin to slow down and relax
thinking about worries and a myriad of little niggles creates an active brain - an active brain can make you restless/anxious - refueling your need to move and do something. Learn to swtich off... read, chat (lighweight - don't put the world to rights!) relax with a loved one, watch a movie together. In short - swtich off. Sounds easy but if you make the effort - you can and will learn how to inject some 'down time' into your mid to late evening
- before it gets too late, take a relaxing bath. Climb into a hot tub. If you're the kind that likes have a good scrub, get this out of the way - the same with brushing your teeth. Once you're done - simply lay back and let the hot water realax your muscles and tired body.
The above are all - literally - sleep aids. All work in conjunction to aid your ability to fall asleep. Try it. As many nights as possible, begin o adopt the habit of winding down.
How To Stay Asleep
Learning how to stay asleep is another aspect of combatting sleep disorders. You can start by checking out your bedroom. Is it a mess? Does it look busy? Is the room representative of general chaos? If so, take stock: a messy room will stimulate your mind. Simple fact. Your ironing in the corner, a messy pile of books and magazines, clothes that need putting away.
All that happens is that as you glance around you start thinking 'I need to do this or that'. Your bedroom needs to represent tranquility, it needs to look ... relaxing! So, if your room's the complete opposite, clear away the clutter. There's a link that details what you should and shouldn't do and it also contains information regarding nautral sleep aids - so maybe take a look at it. A relaxing environment makes you feel more relaxed and worth remembering, in your journey to returning to a healthy sleep pattern.
The last bit! Almost there. Take a hot drink of milk of chocolate - sweeten the milk with honey, rather than sugar - before bed. Milk and chocolate contain tryptophan - which converts to seratonin. Seratonin is a sleep hormone. There are, in fact, many foods that are fairly rich in seratonin and again, there's a link to an article that talks more about them. There's some truth in the old wives tale regarding hot milk helping you to drift off to sleep.
Fortunately I don't suffer with any type of sleep disorder. However, I'm probably in the minority. Learning how to fall asleep fast will be trial and error for many and I for one wish anyone currently afflicted with a sleep disorder the best of luck. And the ability to achieve better sleep.
How To Sleep Links
- Foods That Help You Sleep Better
How to sleep better. That’s slightly different from simply learning how to fall asleep. Better sleep means we function better when awake. And vice versa. Being able to sleep better at night is intrinsically...
- Natural Sleep Aids
This article covers natural sleep aids - one or two of which you'll find surprisingm due to the fact that you'll have overlooked a few sleep aids that you already have to hand.