Ways to Fall Asleep
Thousands of people suffer insomnia at some point in their lives. Simple things can cause it—fear, excitement and/or anticipation to name a few. There are also several health conditions or diseases that can keep a person from falling or staying asleep. Common factors might include depression, anxiety, chronic pain, COPD, angina, chronic fatigue syndromes or congestive heart failure.
Actually, insomnia is not a disease in its own right, but rather a symptom of another condition. This includes many prescription medications for depression and/or anxiety, high blood pressure and ADHD, as well as some herbal supplements (St John’s wort for depression). Over the counter remedies for unrelated conditions can cause insomnia as well. If this is the case and it is something such as chronic fatigue, for instance, and relief still not in the immediate picture, there are treatments that can be useful. Over the counter medications are readily available and effective. There are also good prescription possibilities that can be of help until you get other symptoms or even the disease itself under control.
When you have tried all that you or your health care provider know to try, help yourself with one or more of the following ways to fall asleep. Try getting yourself ready for a good night’s sleep with a few hours of relaxation time before going to bed. This could include such things as a warm bath, snuggling on the couch with a good book or watching a heartwarming movie or writing in a journal.
Aroma therapy is a marvelous way to relax and a few drops of lavender oil on your pillow can go a long way toward the desired end as will candles of the same fragrance. The stresses of the day are a part of everyday life, but because they can play a big part of insomnia they need to be dealt with long before it is time for bed. Remember most techniques of this type do not work over night. Give yourself a window of a few weeks when implementing anything new.
Try to bring about a way to break any connection between what happens during the day and what needs to happen come time for bed. Even if it is just 15-20 minutes they can be invaluable moments that can separate the two time segments of the day. Some people rely on deep breathing techniques. Lay on your back (in bed in darkened room) and breathe deeply in to the count of four and then out to the count of four.
Watching your stomach rise and fall (about six times per minute) can be very relaxing. And if you do this for about ten minutes, or 60 breaths, you will begin to feel the difference. If there is still tension, switch to laying on your right side and then the left. Repeat the breathing process as often as needed.
Meditation is another way to relax. Things are on our minds for a reason. Many people find that meditating or visualizing themselves addressing their thoughts, problems or situations, and resolving them, can help to put things into better perspective. As they do so, they get their heart rate, blood pressure, etc., under control—again creating a more relaxing state.
A glass of warm milk with a teaspoon of honey stirred in can produce a calming effect. If you do not like the taste of warm milk, try adding hot cocoa mix to it. Just remember caffeine, cocoa and tea are all stimulants and can cause sleeplessness. Try white chocolate in this case.
Alcohol is another area where people with insomnia have a problem. Whereas it has an initial knock-out or calming effect, in the long run it causes disturbances in sleep patterns and can lead to restless sleep and tiredness the following day. Try to quit smoking (if you do) but if you cannot, do not smoke before going to bed and do not smoke in bed. Nicotine works much the same way caffeine does ultimately releasing a stimulant that can disrupt your sleep patterns.
Eating before going to bed does not necessarily work to a person’s disadvantage. It depends on what they choose to eat. Many foods contain natural tryptophan (amino acid) including dairy products, nuts, poultry, bananas and/or whole-grain oats. The body has the ability to convert tryptophan into both serotonin and melatonin (natural sleep inducers).
A good mattress is worth its weight in gold, considering you use it nightly. Invest wisely and spend the money if need be. Likewise, get a few good blankets, adding one if you are cold or removing one until you are more comfortable. Actually, it is best to adjust the temperature to cooler than you would normally have it so that you can use the blankets as this can be very secure and calming.
Keep the lighting of the bedroom dim to dark. While a pitch black room often helps people to sleep better throughout the night many people cannot relax in the dark. For these insomniacs, the dimmer the lighting system the better for any disrupted sleep patterns.
Noise is another disrupting force. With many people, even the slightest noises can wake them and/or keep them up throughout the night. The use of such things as earplugs, dark window treatments and/or little to no light are essential possible sleep aids. Also white noise such as a ceiling fan might help by blocking out all other sounds.
It is important to find a comfortable position while attempting to fall asleep. If you are even remotely uncomfortable find a different position. Do not stop shifting your weight and limbs until a position of comfort has been established. This means night clothes as well. Sleep in something, or nothing, that is un-inhibiting.
Exercise works in the body best when done in the morning, and when routines are preformed on a regular basis can help them to sleep better at night. Some people find that an expenditure of energy at night is helpful but for most people, it is not a good idea as it does stimulate alertness.