on Feb 09, 2010 @ 11:12 am|
I like to be in bed by a certain time, and I try to de-energize during the hours leading up to this time, but sometimes I find myself still getting a million things done just as I realize the time has come to hit the sack, and I'm not able to calm down and fall asleep as early as I would like.
Does anyone know any natural methods to falling asleep faster?
|What works for me.. on Feb 09, 2010 @ 02:21 pm|
I have the same issue!
I have found doing some abs or exercises helps me cool down, even though you would think it would hype you back up. For me it relaxes me and then i lie in my bed and read.
I don't recommend watching television, because it actually stimulates your brain causing you not to be able to sleep as well.
not sure if these will work for you, best of luck!!
Ali de Bold
|forced relaxation on Feb 09, 2010 @ 03:29 pm|
I have this issue too, and I find that happercamper's advice does work, but the most effective method for me is to go into relaxation like you do in yoga class. If you haven't taken yoga, it's really simple...
When you're all cozy under your blankets, lie on your back with your legs straight and your arms beside you with your palms facing up. Breathe really deeply through your nose, hold it for a few seconds and slowly release it. Close your eyes and do this a few times (5-10). Now that you are breathing deeply, start at your feet and concentrate on releasing the tension from bottom to top. Release the tension in the balls of your feet, your toes, your ankles.. really focus on releasing the tension in each area of your body as you think about it. You will find that you are holding tension in those places and if you concentrate enough, you can release it. Move up to your calves, your knees, thighs, glutes (you may find you were squeezing your butt without even realizing it). Work your way all the way up to your neck, jaw, forehead, releasing each part as you go. I am usually asleep before I get to my stomach.
The trick is to really concentrate on each part of your body, think through it slowly and force each body part to let go of the tension. The whole thing should take you about 10 minutes.
If that doesn't work, I don't count sheep, I count outfits. I think about what is in my closet and what might go together. This bores me because my clothes aren't that imaginative. Pairing black and white and gray together endlessly is a great way to fall asleep!
|Ditto on Feb 09, 2010 @ 03:50 pm|
They say that there are no specific foods that could help put you sleep but, I disagree, I find a glass of milk (Cold or warm) is very comforting and definitely puts me to bed quicker. I wouldnt say that it works for everyone, but, I did recommend it before and, its worked wonders. I also find that taking a hot shower before bed and using soap, with a scent I enjoy, helps to soothe me & my daughter to sleep. Some how pretty scents can always alter my mood & set me away to dreamland!
|thanks! on Feb 09, 2010 @ 04:00 pm|
I'll give those a try!
|I've heard... on Feb 12, 2010 @ 11:12 am|
I remember seeing a little blurb on TV about tips to fall asleep sooner. They suggested that an hour before you sleep, try not to use any electronics - computer, tv etc. and also dimming the lights is really important. Darker environment cues your body that it's time to relax and sleep. So reading a magazine or a book at around that time with dim lights would be perfect.
|Love it on Feb 14, 2010 @ 06:19 pm|
I love the counting outfits instead of counting sheep thing! Ha ha ha I'm going to try that tonight.
|Notebook and Alarm Clock Visualization on Feb 16, 2010 @ 01:05 pm|
When I'm in bed and can't calm down, my first goal is to try to tune in and pay attention to what's going on in my mind, to distinguish if they're creative and productive thoughts. It's like a deep meditation, and - instead of fighting it - I release and listen to all the jumbled thoughts. I have a notebook and pen nearby to jot down ideas. Sometimes my best ideas happen at this pre-sleep stage. Writing them down allows me to move on into slumber.
If, on the other hand, it's sheer anxiety in my head, then I want to put an stop to it as soon as possible. The best thing for me is to get up, do something (even turn on the TV) and basically do a "start over" to go to bed.
The best visualization for me is to imagine the alarm clock going off. If it really were time to get up, I'd pull the blankets over and go quickly into a deep sleep!
|Melatonin, a sound generator, aromatherapy, etc etc on May 23, 2010 @ 03:04 am|
I recently bought some melatonin strips that dissolve under the tongue. I got them at http://www.well.ca I'm a long time sufferer of insomnia.
They come in one of those packages like Listerine breath freshening strips. These ones are meant to be dissolved under the tongue in order for them to enter the blood stream more quickly. The thing with melatonin is that once you take it, you must just go to sleep in a dark room. No TV, no bedside lamp on or anything like that. According to what I've been researching about it, the manner in which it affects the brain is different than a regular herbal relaxant or pharmaceutical sleeping pills. In order for it to be effective, no light can be entering the pupils for some reason - I can't remember why exactly - because it defeats the purpose of what the melatonin is doing to the area of the brain that is going to put you to sleep. That's why many people who try melatonin say it's not effective. They take it and then sit and watch TV or read a book while waiting for it to take effect. It doesn't work that way. It's the people not being effective, not the melatonin.
The 2 packages of the strips in each box come in 2 foil sealed pouches to maintain freshness and potency. If I remember correctly, they were about $13, but well.ca often puts things on sale. And I think they still offer free shipping on all orders as well. Shipping time is also very fast and they often include samples of other things with your order. They have twice given me samples of ColdFX, along with coupons to purchase it in retail stores. They accept PayPal as well, along with regular credit cards, etc. Orders are fufilled quickly.
If you find laying in the dark waiting for the melatonin to hit you too difficult - as I often do; I need to be reading or watching TV, I also bought a Conair sound generating little
thingy from well.ca. It plays several different sounds, is fairly small and flat, small enough that
you can plug it in and put it on most bedside tables, and is relatively
inexpensive. If I remember correctly, I paid approximately $30 for it.
It has waterfall sounds, a heartbeat, birds, a river, as well as some
others. It definitely helps me, especially the heart beat. But you may
find another sound more relaxing and soothing. It's nice that you can
choose from a variety. I think ObusForm also makes one that's similar.
It's nice to get a model that has a timer so it'll automatically shut
off after you do eventually fall asleep.
Another thing you can try is an aromatherapy nebulizer. Sounds expensive, but it doesn't have to be. They can be
gotten for a very reasonable price from
http://www.newdirectionsaromatics.com The company has several different models, the cheapest one starting at under
$10. The best ones to use are the ones that are cold nebulizers, not the ones that use heat. I
ordered the shell nebulizer for under $20 at the time. They all diffuse
essential oils of your choice in different manners to help you relax and calm own, or even to help you wake up, help with depression, etc. Some good
oils to try - get them from the same site because they are of very high
quality and are at wholesale prices which you will never find elsewhere - are lavender, ylang ylang,
vanilla, chamomile, rose geranium, as well as many others. These are ones
that work for me. Their website explains each oil in detail, so you can
check which others might help you relax. They also have floral waters (hydrosols) which you can buy for dirt dirt cheap by the litre or half litre. Or more if you want to. Put them in a spray bottle and lightly mist your sheets and pillow cases with them and then crawl in. The rose water is amazing, as is the ylang ylang and neroli. I have 6 or 7 different bottles of them and use them for that purpose, as well as a body spray when I don't want to wear heavy perfume, an eye makeup remover (much gentler and cheaper than any eye makeup remover on the market) and a spray on 'toner' for my face after I wash it (actual toners destroy your skin). Having your bed smelling like a very inviting, relaxing place really can help a lot. Consider putting a hot water bottle in there too before you lay down. It'll warm up your sheets and make it feel all cozy when you get in, rather than that shocking cold sheet feeling you get (especially if you sleep naked). It'll be warmn AND fragrant.
Lastly, hahaha my answers are always soooo LONG sorry but so much
floating around in my head, you could try a relaxing balm rubbed onto
your temples. For example, I have a very simple beeswax and calendula
balm that I use for my skin, cuts, scrapes. It also works well as a
basic base to mix in a little bit of the oils above. I then rub a
little under my nose, some on my temples, on the bottoms of my feet and on the insides of my arms.
The smell then wafts up into your nose as your body warms up under the
blankets. It smells great and is very soothing. If you don't have a
balm like that, check out the same website's area where they sell bulk
massage oils and creams for a very cheap price and add your oils to
that as you like. You could use a different mix of the essential oils
every time, if you wanted to. They also have bottles, containers, sprayers, etc. Everything you need there to custom mix your own stuff.
Ok, I'd say that's about enough info LOL Good luck, I hope you try some of them out and find them helpful. Many years ago, I used to have to take sleeping pills, but ended up stopping as they were causing even more problems for me and discovered they are very easy to become dependent on. I've found that aromatherapy and sound therapy to be the most pleasant, non-addictive, natural solutions - personally. The bonus is that your bedroom will always smell wonderful, making it more of a place that triggers your mind to relax, rather than go into overdrive. That's something I've always found difficult because my mind is always going a million miles a minute :-) If any of this sounds indulgent, I agree to a point. Although you can make it an inexpensive indulgence. This is one time when you SHOULD indulge the hell out of yourself. Lack of sleep and the physical, mental and emotional damage it does to your health is not taken very seriously in most cases. It also interferes with your work, the quality of life with your spouse/bf/kids/co workers and just generally makes you feel bad. All day long. So indulge yourself like crazy when it comes to sleep time. It's all good for you!
Take care :-)
|Work out on May 23, 2010 @ 05:19 am|
Go for a run, treadmill anything that you can work hard at then immediately take a quick shower and get in bed. This usually knocks me right out. If i waste any time between those actions i wont fall asleep. If i try to check email or go online for 20 minutes after the run or shower im right back to where i started. As long as i follow the rules i fall asleep instantly. I have actually fallen asleep on my weight bench before :). Its soft, im laying down, dressed comfy, music playing, little break between reps... Zzzzzz...
| on May 23, 2010 @ 11:58 pm|
Well, I have slight insomnia and it takes me FOREVER to fall asleep. My trick to fall asleep is to read a book in a really comfortable position and you might fall asleep while reading, but if not, I feel sleepy after I finish the book, so make sure it's not a long boring book.
Also, I read once that when you sleep, you automatically curl up in fetal position. That's true for me, but I'm not sure about others.