How to Fall Asleep: Beat the Insomnia Blues and Get Back into the Sleep Rhythm
Insomnia is a huge problem, but if you want to learn how to fall asleep fast you can train yourself to do it. As was pointed out in an earlier article, Insomnia can be more of a symptom rather than a medical problem by itself. When all you want is to glide effortlessly into the Land of Nod, yet frequently find yourself stuck in bed, fully awake and listening to the tick of the clock; something’s definitely not working right for you. You need some strategies to get yourself knocked out and wake up refreshed the following morning. Here’s some help:
• Create conducive bedroom atmosphere. A comfy bed with firm mattress and snug pillow are your best bet here. If you’re like most people, then a cooler temperature (than normally preferred when awake) will likely make you sleep better.
• Do some relaxation techniques. The right amount of exercise at the appropriate time does it all the time, but you can also simply listen to some soothing music; loosen up and let your mind wander freely; or do deep breathing exercises.
• Take a relaxing bath. Soak in warm, scented bubbles; and while you’re at it, think of scented candles, too.
• Go easy on caffeinated and alcoholic stimulants (coffee, for example); instead, a glass of milk shortly before bedtime may do the trick. Milk is ideal because of its rich Calcium content and abundant L-Tryptophan (an essential amino acid known to build relaxing/sleep-inducing neurotransmitters). Herb teas can also be good substitute for milk.
• Keep a boring book handy. It has got to be light reading, of course. Don’t choose anything that would get so you engrossed, it would be hard to put it down. The idea is to make you drowsy, so opt for something you can easily let go of.
• Make conscious effort to render your final hour for the day passive and calm. Try to make the last hour just before you go to bed as restful as possible. Leave out all thrillers and horror movies and don’t engage in intense conversations. Save them for a more suitable time.
• Don’t worry; get yourself sleepy. Practice saying goodnight and shutting the bedroom door on all your worries – literally and figuratively – time enough to fret about them during the day.
• Get back to the rhythm. Your body has its own natural circadian rhythm (your 24-hour internal body clock) that gives the ability to fall asleep and wake up at predetermined time as guided by darkness and light. Deliberately schedule your sleep patterns and stick to a regular “going to bed-wake up” cycle (ideally, the same time) every day.
• Give yourself the 30-minute leeway. If sleep still eludes you after a half hour in bed, get up and engage in something you need to do or enjoy doing. Rather than toss and turn all night long, you might as well make yourself productive for at least another thirty minutes or so; then try getting into the sleep mode again.
• Seek professional help. If all else fails and your incapacity to fall asleep impedes you from functioning normally, set an appointment with a sleep specialist.
You don’t need to be told that getting adequate sleep is one of the most vital necessities to maintain your mental and physical health – regardless of your age. Teach yourself to fall sleep; stay asleep with the right quality and duration, and dream sweet dreams!
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