How to fall asleep fast is a question on your mind every time you get into bed and all you do is toss. Your body needs sleep so as to rest, boost the immune system, repair muscles, release hormones and re-energize for the next day. A human being spends one third of the lifetime asleep, which calculates to 7-9 hours everyday. When you can’t sleep through out the night, you get up the following morning frustrated, with a foul mood, poor concentration and interaction at work and socially. Various over-the-counter sleep aids may help but some can cause withdrawal problems and many side effects. And, don’t even get me started on prescription medication. So, what condition is this and what friendlier solutions are available?
Insomnia is the word describing the condition where you are unable to get the natural 7-9 hours of sleep a day for four or more days in a week. If the problem continues beyond one month, it becomes chronic insomnia. Why do people suffer from insomnia and what is the advice on how to fall asleep fast?
Sleeplessness can result from many factors amongst them stress, lifestyle, bed and bedroom conditions, eating habits and illness. It follows that dealing with the problem of insomnia should begin by addressing possible causative issues. Deal with illness if it is present by having a medical check up and treatment if necessary. Where no underlying medical condition is present, consider the lifestyle that you lead and how it may be impacting on your sleep.
Stress management: If you are suffering from stress, explore its cause and deal with it. Avoid situations that make you anxious.
Sleep Rhythm
Sleeping and waking time: regularize your sleeping and waking time so that you go to bed and wake up at similar times every day. This sets your internal clock so that a rhythm develops for your body and mind.
Eating and drinking before going to bed: What and when do you eat and drink before going to bed? Allow at least one or two hours between your last meal and going to bed. Avoid taking alcohol, sugary foods and foods containing additives and preservatives just before going to bed.
Sleeping clothes: wear loose and unrestrictive clothes which are neither too cold nor too hot. Many people find sleeping nude helpful. Explore the idea.
Bedroom temperature: Is the temperature too high or too low? Monitor and ensure that temperature is between 60F and 65F. This is the ideal sleeping temperature range.
Bedroom ambience, bed and bedding: is your bedroom conducive to restful sleep? Reduce the brightness of your bedroom by using low wattage lamps. Better still, light a candle or two. Ensure that your bed is comfortable and that you have not had the same mattress for more than 8 years.
Pillow thickness: a very thick or thin pillow may have negative effects on your sleeping. Experiment with various thicknesses until you get the right fit.
Physical exercise: this keeps your body fit and in need of rest, but exercising just before going to bed can have a negative effect. Exercise earlier in the day and in any case not less than three hours before going to bed.
How to fall asleep is a question on the mind of every insomniac. The best answer lies in the way you live and sleep.
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