Article #2

How To Go To Sleep Fast

It's estimated that 68% of Americans have trouble falling asleep. Insomnia is by far the most widespread sleep disorder in the world. Millions of people lie awake at night, tossing and turning, their minds running over the events of the day or their worries and troubles, “help me I can’t sleep!” and take hours to fall asleep. The ability to fall asleep quickly is of great value. A good night's sleep improves alertness and ability the following day, and regular sleep improves the general health, while trouble sleeping can be implicated in high blood pressure and other serious medical conditions. Here are some tips on how to go to sleep fast.

 

How To Go To Sleep Fast: Habits

Part of how to go to sleep fast is doing the right things and avoiding the wrong ones during the day and near bedtime. Avoid excess caffeine, and also avoid drinking too much alcohol late at night. Do not eat too much sugar or too many sweets, as the energy from the sugar can work just like caffeine. Exercise regularly, but don't exercise vigorously too close to bedtime, as that can generate adrenaline which is a natural stimulant.

Avoid too much time on the computer late at night, or engaging in stimulating activities such as Internet discussions or exciting movies or computer games. Adopt a routine on going to bed and always do the same things, thus teaching your brain and body to associate those activities with sleep.

Make sure of your comfort in terms of temperature, softness or firmness of your mattress, looseness of your pajamas or other clothing worn to bed, etc. Don't use drugs to help you fall asleep: both alcohol and sleeping pills can interfere with deep sleep and actually make you feel less rested on awakening.

 

How To Go To Sleep Fast: Physical Tricks

Stretching in bed gently can help ease you into sleep. A cup of hot herbal tea (no caffeine, of course) can soothe and relax you and help overcome anxieties. Chamomile tea is a good one for this. Having someone to cuddle with (even a pet) is another good physical trick for helping to induce sleep. A breathing exercise such as controlled, timed inhalation and exhalation using counted seconds focuses and calms the mind. Taking a hot bath before going to bed relaxes the muscles and eases tensions. Take care of the ambient sounds; some people sleep better in total silence, while others prefer a little white noise or ambient music.

How To Go To Sleep Fast: Mental Tricks

Counting sheep, or for that matter counting anything, is an old cliché?, but it does work; any sort of repetitive mental activity can have a hypnotic effect and drop the mind into sleep. Meditation can focus the mind away from problems and worries. Thinking of something pleasant -- a hobby, a pleasant experience, a loved one -- is also good for falling asleep. Prayer, for those who do that, is also good, for the same reason as meditation. The general rule is this: worried, angry, and unhappy thoughts interfere with sleep, while placid, peaceful, and happy thoughts help it, provided that they aren't associated with something overly exciting.
 

How To Go To Sleep Fast For Kids

Children need more sleep than adults do, but often have even more trouble falling asleep. Many of the same things that promote healthy sleep in adults also work for children. In particular, a set routine at bedtime, avoiding late-night television and computer use, and attention to comfort and the right lighting and sounds are all helpful. Most important of all, try to help children feel safe and secure and loved: childhood is a more stressful time than many adults remember, and stress interferes with sleep.