5 Ways to Fall Asleep Faster
Poor sleep is nothing to yawn at.
Poor sleep is nothing to yawn at—it takes a toll on everything from your job performance and sex life to overall health. And in women it’s been associated with feelings of hostility, depression, and anger, as well as higher risks of diabetes and heart disease. Here, real ways to get the zzz’s you need.
Nix annoying noises
A snoring husband, that beeping delivery truck—whatever keeps you awake—tune it all out with a relaxing soundtrack. (Check iTunes for downloads of sleep-friendly sounds.) For comfort, try SleepPhones ($60), thin speakers inside a soft fleece headband; they’re especially nice for side-sleepers.
Prep your body
When you hit the sack, try this progressive relaxation technique, says Catherine Darley, N.D., director of the Institute of Naturopathic Sleep Medicine in Seattle. Curl your toes tightly for a count of seven, and then relax. Repeat through each muscle group, working up from your toes to your neck.
Take notes
Your daily routine affects how well you sleep. A sleep log can help you make those connections, says Stephanie Silberman, Ph.D., author of The Insomnia Workbook. Every day, record how much caffeine you drink, when and how much you exercise, what you eat, when you go to bed and wake up, and your total sleep time. Share the log with a sleep specialist.
Keep cool
People doze off easier and sleep better when the room temperature is on the cooler side, according to Silberman. Set your thermostat to around 65 degrees or lower. If perimenopausal night sweats or hot flashes make you kick off the covers, then try a cooling mattress pad, moisture-wicking sheets, or a pair of breathable cotton pajamas.
Relax right
Instead of mulling over the day’s events when you get in bed, try journaling about the big stuff at least two hours earlier, so your mind’s not racing when you turn in, Darley says. Right before bed, try a relaxing imagery exercise: Picture any tranquil scene, like a day at the beach. Over time, the new routine will help cue your brain to settle down.
Copyright © 2009 Health Media Ventures, Inc. All rights reserved.
I learned this from a Zen Master. Focus on your breathing. First, feel it come inside you. Feel it circulate thru your lungs to your blood. then focus on exhaling. Feel the air ease out of your body. Feel it exit your mouth and nose and go out into the room.
Breathe in, breathe out.
soon, you will stop hearing the external sounds as you focus on the internal. As you continue to breathe, your breathing will slow down and you can hear your heart beat slower. Continue to breathe.
Now awake.
Takes me 5 minutes or less to go to sleep each night. If I don't do this, I will lie there for hrs waiting to fall asleep.
Great idea! Another one is to read anything on your religion. Those good values put your mind at easy and before you know it you are fast asleep. If you don't have one or not into it watch some Star Trek, again those good values they represent (most of the time) will help you relax and fall asleep.
More About Sleep Disorders on MSN Health & Fitness
Find more...advertisement
MSN Health & Fitness does not provide medical or any other health care advice, diagnosis or treatment.