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 cant relax and fall asleep. There are ways you can turn off your mind and learn how to fall asleep fast.
The number one thing to do before you go to bed is set up a nightly routine. A nightly routine will allow you to get into a mind set to fall asleep. Unwind in a warm bath filled with chamomile bath salts. Chamomile has been know to help those with insomnia. It makes not only a wonderful bath but a tea as well. If you don’t like tea have a warm glass of milk, but don’t drink too much before you go to bed or you will be getting up in the middle of the night to go.
There is a new product on the market that absorbs natural sleep aid ingredients into your system. It’s not a pill, it’s not a liquid, it’s a toothpaste. Yes, PearlyDreams toothpaste is made with; passion flower extract, melatonin, valerian and balm mint all herbs known to have relaxing properties. As you know melatonin is produced in our pineal glands and regulates our sleep cycle. When we don’t produce enough melatonin we have trouble falling asleep. Jet lag, working odd hours, too much light in your bedroom and age are factors that cause us to produce less melatonin.
Babies crying, horn blaring, dogs barking…these are just some of the external noises that keep you awake at night. Or if you are like me, the birds are chirping. When you are traveling it is just as hard to soundproof your room due to kids running up and down the halls, people stomping over head or door slamming. The best way to drown out these noises other than wearing ear plugs is sleep music, white noise or binaural sound waves. Binaural sound waves influence the brain in more subtle ways through the entrainment of brainwaves and can be used to produce relaxation and other health benefits such as pain relief. You can purchase binaural sound wave cds or you can use a fan or air conditioner which also work with external noises.
A well known way to help you fall asleep is using a self hypnotic tape or CD. Self hypnotic tapes use repetitive suggestions such as body tightening and release, subliminal messages and deep breathing. It is not only good for relaxation, it also keeps your mind busy and off any problems you may be having. Deep breathing helps lower your pulse rate by holding your breathe for ten seconds then exhaling slowing counting backwards from 8 to 1. Repeat 2 more times. I have a self hypnotic relaxation tape and more than half the time I fall asleep before it ends. If you do not want to try self hypnosis, try meditation instead. Concentrate on a single word and repeat it over and over going slower until you have lowered your heart rate and you will be totally relaxed.
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.
Speaking of your bed…do you sink into the middle, feel the springs or wake up with a back ache? If you need a new mattress but can’t afford one a memory foam mattress topper with a terry cloth cover will help relieve stress on your pressure points. A memory foam mattress topper has been know to hold extra heat in and become too soft for some people. That is why I recommend getting a terry cloth cover, as it will allow the air to flow between you and the mattress keeping you cooler. Other ways to keep cooler are; lower the temperature of your room to 65 degrees, use less blankets and don’t sleep with your pets. They will not only disturb your sleep, but they will also add more heat. Your bed should be used for sex and sleep only. Don’t watch TV, play video games or eat in your bed. How are you going to get to sleep if you are thinking about that horror flick you just watched. Um?
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.
In closing I just want to talk about one more thing…naps. Do you find yourself taking a three or four hour nap in the afternoon then staying up til 3 or 4 in the morning because you weren’t tired when it was a decent bedtime. Now you have to get up at 7am and go to work feeling restless and mad at yourself but you take another nap again that afternoon? You’ve gotten yourself into a terrible sleeping pattern, if you are going to nap have a ‘power nap’ of only 15 to 20 minutes. You will still wake up refreshed, but most of all you will be able to adhere to your nightly routine and wake up in the morning ready to take on the world! This is Off the Kuff with the Kuffner Twins Rose and Kitty
Rose knows Memory Foam Mattress Topper at Sleep Aides.
Technorati Tags: asleep, Dream Journal, Insomnia, Lucid Dreams, memory foam mattress topper, Sleep Fast, White noise machine
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http://www.naturalcuresforinsomnia.org/advanced-sleep-course-introduction The Advanced Sleep Course (FREE) teaches 4 causes you MUST know first before any Remedies for Insomnia will work.
http://www.fallasleepguide.com Millions suffer from insomnia. Doctors often prescribe pills which can be dangerous. You can sleep better naturally. Visit our site for free tips to help you sleep