Rose knows how to fall asleep fast. Stress is the number one reason people cannot fall asleep. If you are having trouble falling asleep and staying asleep due to the pressures of everyday life here are some tips to help you.
First even before you go to bed you need to get into the mind set to get ready to fall asleep. Having a nightly routine such as taking a warm bath, not a hot bath as your body will have to cool down before you will be able to fall asleep. Have a cup of decaffeinated sleepy time tea or warm glass of milk, but don’t drink too much or you will wake up during the night and have to go to the bathroom only to start the process of falling asleep all over again.
There is a new product on the market that absorbs natural sleep aid ingredients into your system. It’s not a pill, it’s not a liquid, it’s a toothpaste. Yes, PearlyDreams toothpaste is made with; passion flower extract, melatonin, valerian and balm mint all herbs known to have relaxing properties. As you know melatonin is produced in our pineal glands and regulates our sleep cycle. When we don’t produce enough melatonin we have trouble falling asleep. Jet lag, working odd hours, too much light in your bedroom and age are factors that cause us to produce less melatonin.
Soundproofing your room is also a way for you to fall asleep faster. Sometimes when you are traveling it is hard to drown out external noises. So make some noise of your own. Listen to sleep music, white noise or binaural sound waves as you fall asleep. What is white noise? White noise is produced by combining sounds of all different frequencies together. If you took all of the imaginable tones that a human can hear and combined them together, you would have white noise. You can purchase a white noise machine or you can leave a fan or air conditioner on, they work just as well.
Have you ever tried a self-hypnotic tape for relaxation which uses repetitive suggestions, subliminal messages and deep breathing? Deep breathing is a great way to get you to relax because is slows down your heart rate. Take a deep breath until you see your entire torso expand and hold it for 10 seconds. Exhale counting backwards from 8-1, repeat 2 more times. Repetitive suggestions include tightening areas of your body while you are taking a deep breathe. Keep the area tense for ten seconds. As you exhale slowly release the tension. A self-hypnotic tape or CD is good for two reasons; one it helps you relax and two it keeps your mind off stressful matters allowing you to fall asleep faster. Not a fan of hypnosis? Then meditation will also help you to fall asleep by lowering your heart rate. Concentrate on a single word and repeat it over and over matching your breathing pattern or heart beat. Gradually say the word slower and slower and eventually you will fall asleep.
Other ways to prepare your mind and body for a good night sleep are reading a boring book, writing an article for your website or anything that will keep you from thinking about what you have to do tomorrow. Make sure you are wearing comfortable clothes. Loose fitting pjs, either pants or shorts are better for me as nightgowns can be restrictive when I turn over and always ride up. It’s always nice to get into a bed that has been made and has clean, soft sheets. Get into the habit of making your bed in the morning.
Speaking of your bed…do you sink into the middle, feel the springs or wake up with a back ache? If you need a new mattress but can’t afford one a memory foam mattress topper with a terry cloth cover will help relieve stress on your pressure points. A memory foam mattress topper has been know to hold extra heat in and become too soft for some people. That is why I recommend getting a terry cloth cover, as it will allow the air to flow between you and the mattress keeping you cooler. Other ways to keep cooler are; lower the temperature of your room to 65 degrees, use less blankets and don’t sleep with your pets. They will not only disturb your sleep, but they will also add more heat. Your bed should be used for sex and sleep only. Don’t watch TV, play video games or eat in your bed. How are you going to get to sleep if you are thinking about that horror flick you just watched. Um?
Now you are ready for sleep and as you drift off I don’t know if you have ever noticed but your mind will remember your last dream. Even though it is fleeting, it might remind you enough for you to remember more of it. These dreams are called lucid dreams. They are the conscious dreams you have when you are in between a sleep and a wake state. When you are having a hard time falling asleep remind yourself that sleep means lucid dreaming and your subconscious mind will make sure when remembering your dream that you will get to sleep fast. When you wake up in the morning you might want to keep a dream or sleep journal. As time goes by your mind will remember more and more of your dreams. In your journal you can also keep track of how long it takes you to fall asleep and what you did to fall asleep faster.
In closing I just want to talk about one more thing…naps. Do you find yourself taking a three or four hour nap in the afternoon then staying up til 3 or 4 in the morning because you weren’t tired when it was a decent bedtime. Now you have to get up at 7am and go to work feeling restless and mad at yourself but you take another nap again that afternoon? You’ve gotten yourself into a terrible sleeping pattern, if you are going to nap have a ‘power nap’ of only 15 to 20 minutes. You will still wake up refreshed, but most of all you will be able to adhere to your nightly routine and wake up in the morning ready to take on the world! This is Off the Kuff with the Kuffner Twins Rose and Kitty
Rose knows Memory Foam Mattress Topper at Sleep Aides. Get a totally unique version of this article from our article submission service
Try a Sound Machine. It’s a lot cheaper than a new mattress. I can’t sleep without white noise. You can buy them here: http://www.sleepwellbaby.com