How To Fall Asleep Quickly

Insomnia: Sleep Disorder > How To Fall Asleep Quickly

Sleeping is the most common health problems.

Nearly everybody of all ages tend to suffer from sleep related problems.

There are many types of sleeping aids in the form of a prescription drugs but it is better to seek naturally safer alternatives.

This means by using common simple techniques to fall asleep quickly without taking risk of an addiction from sleep induced chemical formulations.

Follow these simple techniques below to fall asleep quickly.

Counting sheep

The most controversial and debatable method of sleeping aids is the theory of counting sheep when you cannot sleep.

Visualizing and counting sheep helps to disengage your mind while you lay in bed.

Actually what you are doing is diverting your mind from your worldly worries, allowing your mind to achieve a sense of temporary relaxation.

Although this type of relaxation is short lived, it helps you fall asleep quickly.

Un-clutters your mind

Do not overwhelmed your mind with thoughts of how you spent your day.

Start a nightly journal that summarized your daily life.

Bored yourself to sleep

Engage in things that will not stimulate your mind, like reading a book or newspaper.

The more you bored your mind the better your chances to fall asleep faster.

Nightly sleep routine

Your body follows an inherent Body Clock or a day – night mechanism.

This regimental routine releases your hormones and regulates your energy throughout the day.

By continuing with this regimen, your body clock enable your body to fall asleep at night and wake up in the morning at a fixed time.

Yoga

Yoga and meditation can be done at night.

Breathing exercises helps you to stay calm and recommended while seated on your bed.

Learn some yoga poses that can help you reduces your anxiety levels.

When your mind is less anxious, you are able to fall asleep quickly.

Warm bath

Lukewarm bath helps to soothe your tired muscles at the same time inducing a sense of reliefs.

Your muscles tensed up when you are stressed and as your muscles relaxes, your body rediscovers its unstressed normal mode and you will sleep faster.

Avoid daytime catnaps

Daytime catnaps disturbed your body clock and do not laze around during the day.

Sleeping during the day imbalances your body hormones keeping your body busy re-balancing your hormones at night makes you difficult to sleep.

Late night exercise

Heavy exercise at night increases your heart rate and blood pressure.

It elevates your hormones level and increases your thirst and hunger, these are anti sleeping factors.

Do not exercise after 9 pm.

If you go for a night-time stroll after your dinner, keep a slow pace.

Drink warm milk

The temperature of warm milk does not aid your sleep but its precious biochemical called Tryptophan do.

Tryptophan is a sleep inducing compound.

So, drink your warm milk a few hours before going to bed.

Sleep posture

Adopt a better sleeping posture or position.

Do not sleep using very thick pillows or sleep on your stomach.

Position your pillow between or below your knees.

These positions prevent restless legs during your night sleep.

Your mattress should provide support to your spine, they should not be too soft or hard.

Dietary recommendations

1. Reduce your intake of tea or coffee after 6 pm.

2. Stay away from sweet desserts or beverages after dinner.

3. Drink herbal beverages like Chamomile tea after dinner.

4. Eat more whole grain foods to regulate your blood sugar levels, thus avoiding sugar spikes that prevent you from falling asleep.

There you are 11 common and simple techniques to help you fall asleep quickly, without using any form of prescription drugs.

These techniques enable you to prevent your risk of an addiction or even allergies caused by sleep induced drugs.

Posted by: Mo Salle

---

Read Related Articles:

• Why Do Men Feel Sleepy After Sex?

• 5 Stages Of Sleep And Sleep Disorder

• 10 Tips To Sleep Soundly Tonight

• Can Tart Cherry Juice Cure Insomnia?

• Insomnia Is A Sleeping Disorder

• 6 Reasons Why You Snore

• 9 Causes Why You Cannot Sleep

• 5 Benefits Of Waking Up Early In The Morning

• Lack Of Sleep Can Cause Weight Gain

• How Much Of Sleep Do You Really Need?

• 3 Ways How Smoking Affect Your Sleep

---