How To Fall Asleep Naturally
- November 18, 2008
- 2,038 Views
Writer
Andre_Scott
Quit tossing and turning—we can help you grab eight hours of shut-eye with ease.
You Will Need
- A nightly routine
- A comfortable bed
- A book or magazine
- And loose-fitting sleepwear
- A soft eye mask (optional)
- A sound machine (optional)
- And a fan (optional)
Step 1: Create a routine
Create a nightly routine that prepares you for bed, such as changing into your pj’s, drinking soothing herbal tea, brushing your teeth, and washing your face. Eventually these will become mental signals that it’s time to sleep.
Step 2: Stick to a schedule
Go to sleep at the same time every night and wake up at the same time every morning to “set” your sleep clock to a schedule.
If worries get your mind buzzing at bedtime, schedule a daily “worry period” to work through your issues.
Step 3: Don't eat
Don’t eat for two hours before you want to go to sleep. Digestion takes energy, energy that will keep you awake.
Step 4: Avoid exercise
Avoid exercising for roughly two hours before you want to climb into bed. An elevated heart rate will prevent you from relaxing.
Don’t smoke before bed; like caffeine, nicotine is a stimulant.
Step 5: Invest in a bed
Buy a great bed. Not a good bed, a great bed.
If you can’t get a whole new mattress set, consider buying a bed cover, like a feather or pillow-top mattress pad.
Step 6: Keep your room cool
Keep your bedroom cool but not cold, and have an extra blanket or two on hand to keep you warm.
Only use your bed for sleeping and intimacy. If you read or watch TV on it, your mind will associate your bed with an activity, not sleep.
Step 7: Block out light
Make your bedroom as close to pitch black as possible—no nightlights or uncovered windows, and face the glowing alarm clock away from you. Or wear a soft eye mask.
Step 8: Stifle noise
Try to quiet or block out any noise that might disturb you, whether it’s a ticking clock or traffic. Use a sound machine to create a soothing atmosphere, a fan for white noise, or wear earplugs.
Step 9: Read
Read a book or magazine in a quiet place other than your bed to focus your mind and keep it from rehashing the day’s problems or tomorrow’s stresses. Read in low light to lull you into a sleep state.
For some people, reading something boring is better than a sleeping pill!
Step 10: Wear loose sleepwear
Wear loose-fitting clothes that don’t feel tight on your skin. Some studies suggest sleeping naked is the best way to stay comfortable!
Step 11: Wait until drowsy
When you’re drowsy, get in bed. If you try to sleep before you’re tired, you’ll likely just lie there, becoming more alert as you concentrate on being awake.
Try to be asleep between 10 P.M. and 2 A.M. This is when your body is primed for deep restorative sleep, the kind that makes you wake up feeling refreshed and energized.
Step 12: Relax your body
Lie back with your arms at your sides and breathe deeply and consciously relax your muscles, especially your jaw.
Step 13: Take 15 minutes
Give yourself 15 minutes to fall asleep. If you’re still wide-awake, get up and do something soothing (like reading a book) until you begin to feel drowsy.
Many people find mental tricks helpful, like counting backwards from 100 by sevens or adding two and three digit numbers. Or pick a word and keep spelling it, backward and forward.
Step 14: Count your inhalations
Count the number of seconds that you take between inhaling and exhaling. It’s the same principle as counting sheep. Pleasant dreams
In 2005, over 43 million prescriptions for sleeping pills were filled.
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Comments (0)
Thank You very helpful!
over 3 years ago by Harizu13
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