How to Fall Asleep     How to Fall Asleep Sleep is a habit and falling asleep is easily impacted by the routines you have set in place (or not), as well as by physiological elements resulting from stress, anxiety, or depression. Most of us experience a period when falling asleep is a challenge, for one reason or another, but it is possible to improve your chances of falling asleep with methods that range from improving your routine and eating well, to using relaxation and imagination techniques. This article will help you to learn what helps you to fall asleep, as well as offering particular techniques that you can try when you find it impossible to fall asleep on occasion. If you are lying in bed and unable to fall asleep due to too many things on your mind, do what the myth says. Count sheep in your head, either sheep jumping over a fence or sheep in a field, the method is NOT scientifically proven but it does work. Also staring at one particular area and having your eyes water helps to get sleepy. Try these two methods and you should be on your way to night land. Another good way to fall asleep is to watch one of your favourite movies or tv shows, and watch it until you fall asleep. Note that this article is focused on helping you to fall asleep now and again. If you are routinely unable to fall asleep over a long period of time, it is possible that you are suffering from a sleep disorder, and this should be diagnosed and treated by your doctor or other qualified health professional. Steps Sleep hygiene preparation 1. There are a number of things you can do to help yourself sleep better, just by focusing on what you're eating and doing during the day. 2. Pay attention to what you're eating. Some foods are known to aid sleep – eat carbohydrates, bananas, peanuts, and figs, and have milk-based drinks. These contain tryptophans, a precursor for creating melatonin. Some snacks to consider include: cookies and milk, sliced banana with chopped dates, and wholegrain bread with lettuce. Avoid foods high in protein prior to bedtime. These can keep you awake because they contain elevated levels of tyrosine. Also avoid hot curries and other very spicy foods prior to bed time. Do not go to bed hungry – this will make it harder to fall asleep. Avoid having a large meal close to bedtime. This can result in indigestion, reflux, or heartburn. Reduce your intake of alcohol, nicotine, sugar, and caffeine. 3. Shift exercise to morning time. Don't exercise in the three hours leading up to bedtime. Exercise awakens you, with the impact lasting for up to three hours after you've completed the exercise, as well as decreasing the secretion of melatonin (needed to help you sleep). Instead, exercise during the day or late afternoon. Exercise is ideal first thing in the morning, as it helps you to wake up and stay metabolized throughout the day. 4. Power nap only! Avoid taking naps during the daytime. Limit naps. If you need a nap, nap no more than 15 minutes (a power nap). Anything longer can make it much harder to fall asleep in the evenings. 5. Find ways to unwind! Reduce your stress levels. Stress, anxiety, worry, and depression can all contribute to an inability to fall asleep. Seek help for stress management, including finding positive techniques to handle stress such as yoga, relaxation, cognitive behavioral therapy, self-hypnosis, assertiveness training, meditation, exercise, visualization, etc. Psychotherapy can be helpful if you have underlying anxiety, trauma, or depression issues. 6. Take a warm bath Take a warm bath Have a warm bath before bedtime. This can help to relax you, helping you to unwind. 7. Lovely warm cup before bed. Establish a bedtime routine. Try to develop a pattern of doing the same things prior to bed each night, for example, having a warm drink, a bath, a short read, etc. 8. Same time each night. Keep to an established sleeping routine. Train your mind to accept a set bedtime every night, and the same waking up time every day (with a little leeway for seasonal changes). Go to bed at the same time every night and wake up at the same time, even on weekends. If the problem still persists, just keep repeating until you create a new habit. 9. Find comfy gear. Wear comfortable clothing. Clothes for sleeping are best when loose, comfortable and not restrictive. Avoid wearing anything too hot, or that leaves you feeling chilly. Shorts or light pajamas are often the most comfortable. Sleeping in the nude works well for many people, provided you feel comfortable and warm. 10. Learn from your pet - they know how to get comfortable! Choose a comfortable position. Position yourself comfortably in bed. Always choose the position that works best for you, whether you're a side, back, or stomach sleeper. Trying to force yourself to sleep in a position that feels unnatural will prevent you from falling asleep. If you're uncomfortable, correct your position immediately, for example, your body's weight on your arm is too strong, or your hip feels awkward – change position until you're comfortable. Especially make sure your pillow is neither too flat nor too high because this may put strain on your neck. 11. Scented eye pads can help. Use aromatherapy and scent solutions. There are a number of aromatherapy suggestions that might help you to fall asleep. For example, lemon balm oil, chamomile oil, lavender oil, and marjoram can be used singly or in combination for the bath, a massage, or as an air or pillow spray. A sleep-promoting bath can be made from 6 drops chamomile oil, 2 drops lovage oil, and 2 drops lime flower oil, added to a warm to hot bath. A massage blend can be made from 4 drops lavender oil, 4 drops mandarin oil, 3 drops nutmeg oil, 2 drops lemon oil, 2 drops dill oil, 1 tablespoon (15 ml) carrier oil such as almond oil. Mix together and massage into your upper chest, back of the neck, shoulders and down your back. Do not use this blend if you're about to drive! Article provided by wikiHow. LEARN MORE! FREE E-Library