9 Tips To Help You Fall Asleep

9 Tips To Help You Fall Asleep.

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Lack of sleep can be a constant struggle.  We all know that not getting enough sleep through the night causes problems throughout the following day.  Lack of good, quality sleep decreases your productivity and leaves you feeling exhausted all day long.  We all know the feeling of waking up tired and that desire to roll over and go back to sleep makes no sense, but it is there.  How do we get a great night sleep and wake up feeling energized and rested?  We know a good solid sleep is critical to getting up and attacking the tasks and assignments that will get us to where we want to be in life.  It really all does start with the sleep we have the night before.  As a result, we have created this list of 9 tips to help you fall asleep and stay asleep until it is time to get up and seize your day.  We believe that when you make use of these simple tips you will get a better night’s sleep and feel like a champion all day long.

Physical Activity

Regular exercise can promote healthy sleeping habits and decrease the chances of insomnia.  Exercising every day for at least 30 minutes will help you sleep longer and better.  Exercising too close to your bedtime can stimulate your body and keep you from falling asleep.  Exercise during the day.  Exercise is a great way to get your body into shape, but it is also good for exhausting your body.  A tired body has an easier time falling asleep at night.  Aim for at least half an hour of exercise each day.  Just be careful not to exercise too close to bedtime.   It is best to avoid exercising within a 3-hour period before bedtime.

Sleep Schedule

9 Tips To Help You Fall Asleep

Holidays and weekends are the preferred late nights for most.  Creating a poor sleep schedule can lead to insomnia.  Set an alarm to make yourself awaken the same time every day.  This will become a habit and you will get into a regular routine.  Try to keep regular hours.  Keeping a set schedule that has you going to bed and getting up at the same time each day helps your body develop a routine.  This will ensure that your body knows when it is time for bed, and will make falling asleep much easier.

Prepare for Sleep

You should turn off your computer and television at least thirty minutes before bedtime.  Such devices can stimulate instead of relaxing you.  Shutting them down helps you prepare your body for rest.   Set a time that you will turn off the television and computer and stick to it.

Avoid Evening Caffeine

If you find yourself having trouble with insomnia every night, stop drinking anything with caffeine in it by noon.  This may sound extreme or like self-deprivation, but the effects of caffeine can actually be felt many hours after consumption.  Enjoy your coffee or tea by lunch, and forgo them in the afternoon or early evening.  Put down that coffee and soda.  Avoid any caffeinated foods and drinks within 6 hours of the time you want to go to bed.  You may not feel the kick that caffeine has, but it will make it more difficult for you to get to sleep.  Choose water or even a calming flavoured tea that will help.  My friend Jim was convinced he was an insomniac.  One tough morning for him at work he was complaining of no sleep.  Now I knew that Jim and another co-worker of ours would go to a nightly meeting.  I knew that Jim loved his coffee.  So I suggested that Jim not have coffee during the meeting that night.  Jim took my advice and when he got home around 10:30 there was no caffeine in his system.  The next morning Jim was on time for work and talking about what a great sleep he had.

Don’t Over-Sleep

Sleep only as long as it takes you to feel refreshed the next morning.  Avoid getting too much, as well as too little, sleep.  Sleeping too long can make you sluggish, feeling tired, even though you got enough sleep.  This can cause a rebound effect at bedtime, adding to your insomnia woes.  This goes back to creating the sleep schedule.  Your body will adapt.  You may feel like you have to force yourself to stop working or gaming and head to bed for sleep.  When starting this process, your sleep patterns may require discipline on your part to get the mind and body working together for a good night’s sleep.

Quiet and Dark

Are you dealing with annoying noise or lights?  For ambient noise try using earplugs.  It is often the sounds around the home or outside that are causing insomnia.  So the best thing that you can do is stop yourself from hearing them.  You can’t stop traffic or birds, but you can block your ear canals with plugs.  It may be just the silence you need.  The little lights of electronics you have around you distract your mind from falling asleep.  Some people turn off the electricity to their room before going to bed.

Decrease Alcohol

Although the effects of alcohol may make you feel tired initially, there has been a significant amount of research that proves alcohol will interfere with the sleep cycle.  It prevents the restorative effects of deep sleep.  This means that your body wakes up and does not feel refreshed from sleeping through the night.

White Noise Machine

Find out if music helps.  Sometimes, going asleep without noise can seem odd.  Try soft music near your bed, and see if that helps you rest enough to fall asleep.  You may need to search through a few different bands and a few different kinds of music before you settle on something nice.

Massage Therapy

9 Tips To Help You Fall Asleep
Massage Therapy.

Have a massage done.  It does not have to be a professional one; it can be from your spouse.  Just make sure they apply the strokes that are characteristic of a good massage.  A nice massage can relax your muscles and put you into a relaxed state.  That can make you more likely to sleep.  A high-density foam roller provides a deep massage while myo-therapy balls are used to create myofascial release by targeting specific trigger points.  A foam roller is an affordable type of body roller that is also highly effective at relieving pain in soft tissue and muscles.  More about this here.

Stay Calm and Sleep on

Remember that not sleeping isn’t going to kill you.  Unless you are not sleeping at all night after night, a bit of tiredness will not be the end of you.  While stressful, it shouldn’t become a problem you obsess over or you’ll struggle even more with falling asleep as you worry about not sleeping.

Physical Methods

Here are physical techniques to fall asleep.  These may take some practice…

Conscious Relaxation

1. Relax your face and the related muscles.
2. Release the tension in your upper body like shoulders, arms and hands.  Mentally let go of the things you have been holding on to during the day.
3. Exhale and choose to relax your chest.
4. Relax your lower body, hips, legs, ankles and feet.
5. Relax your mind by imagining a relaxing scene – maybe a fresh, clean forest – or maybe your favorite beach.
6. Be grateful in your mind that you can sleep and you enjoy sleep.

4-7-8 Breathing

1. Slightly open your lips and push the air out of your lungs.
2. Inhale slowly through your nose, as you breathe count to 4.
3. Hold your breath for 7 seconds.
4. Slightly open your lips and push the air out of your lungs as you count to 8.
5. Complete this cycle for 4 full breaths.  Welcome sleep as it comes to you.

This method has been effective for many of us and you may not get through a full cycle.  As you start to drift off, allow the sleep to come.

If you are dealing with anxiety we have a great article about that.  Here is the link to help with the anxiety.

Are you disappointed at not being able to fall asleep and stay asleep?  Are you ready to get to sleep faster and sleep better the whole night through?  We hope these 9 tips to help you fall asleep and stay asleep, until it is time to get up and seize your day will help you.  Sleeping better throughout the night will have positive effects on your interactions and productivity throughout the day.


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