Article #5

Fall Asleep Fast

Insomnia is the world's most widespread sleep disorder, impacting an estimated 68% of Americans. It's more than just an annoyance. A good night's sleep improves alertness and performance during the day, while inability to sleep can lead to serious health problems. Most of us have such busy days and such tight schedules that we simply can't afford to toss and turn for hours at night, worrying about all the stressful things we have to deal with while awake. All too soon the alarm clock will go off and we will rise, but hardly shine, to face the world with inadequate rest. The ability to fall asleep quickly is important, and not a minor or trivial skill.
 

Falling Asleep Fast But Waking Up

Another form of insomnia is what is known as "middle insomnia." Sufferers from middle insomnia have no trouble falling asleep, but wake multiple times during the night. The causes of middle insomnia can include environmental factors such as noise or lights, temperature of the bedroom, or a too-firm or too-soft mattress. Mental factors can also produce middle insomnia: high levels of stress and worry are the most common culprits here. All of these can also produce the type of insomnia characterized by inability to fall asleep easily. Another cause of middle insomnia is frequent need to urinate. This can be a sign of a medical problem such as diabetes, and you should consult your doctor if you have to go to the bathroom three times or more during the night.

Tips To Fall Asleep Fast

There are some tried-and-true ways to help you fall asleep fast and stay asleep. First, make sure your physical environment and your bedtime habits are conducive to sleep. Avoid excessive caffeine intake, especially late in the evening. Sweets can also interfere with sleep, as sugar acts as a natural stimulant. Exercise is important for sleep as it is for so much else in life, but if you exercise heavily too close to bedtime, you will give yourself an adrenaline boost, and adrenaline, a natural stimulant, will keep you awake. So adopt a healthy exercise routine, but make sure you aren't engaging in a vigorous workout too close to bedtime. Make sure your bed is right for you, neither too soft nor too firm, and that your bed clothing is comfortable. The temperature in your bedroom should be slightly cooler than what you find comfortable. Lower temperatures can be a bodily signal for sleep (probably because they occur outdoors as night falls).

Some of the things you can do to help you fall asleep include taking a hot bath, drinking a cup of hot herbal tea or warm milk (dairy products contain the amino acid tryptophan, which helps induce sleep), stretching comfortably in bed, and having sex. Playing soft ambient music or white noise helps some people, while complete silence is better for others. Breathing exercises can help calm and focus the mind, and mental disciplines such as meditation or prayer can turn the mind away from worries and towards positive thoughts. In general, worry and stress keep you awake, while pleasant thoughts help you relax and fall asleep. Thinking of something pleasant, but not overly exciting, makes for falling asleep fast. This can be a hobby, a pleasant accomplishment, a loved one, something amusing, or anything that makes you feel good and relax. That old saw, counting sheep (or really, counting anything) actually works, as it turns the mind away from troubles and induces relaxation. Rule of thumb: happy and gentle helps you sleep, and drives out frets and worries, which keep you up.