What? We need someone to tell you how to fall asleep? What kind of crazy place is this? It could be said that everyone already knows how to go to sleep, even if it is hard to actually do for some reason, and no one needs to be told. Despite this seemingly innocuous subject, I learned a very interesting tip from my dad, who is a master at going to sleep, when he eventually goes to bed that is.
I don't know if this tip has anything to do with a medical study that could explain why this works, but my dad's reason always seemed to make sense. It is based on the simple principle that when your muscles are relaxed as much as possible, going to sleep is easier.
Steps:
- Lay flat on your back and try to get your head situated on your pillow so it is still without having to use your neck muscles to keep it up straight. Sometimes this requires laying to the left or the right, but be careful not to get into a position that will make your neck hurt upon waking up.
- Next, put your hands gently on your chest, folded if that feels comfortable. THe idea is to get all your muscles at rest, so however this works for you is best. Some people find that putting their hands at their sides works, though in my experience it has made for more tension in my arm muscles. My wingspan is bigger than most, so that may be a factor as well.
- Make sure your feet are comfortable and are not crossed, but side-by-side. If you have really long feet or big feet as I do, you may want to loosen the top sheet from where it is tucked in, since that can make your feet sore in the morning if they are holding up a circus tent all night.
- Add blankets until you are warm enough, turn on or off a fan, and be sure that you find the best mix that you like to get to sleep. Sometimes listening to music can help you fall asleep, especially if the headphones are comfortable and the sounds are soothing (soothing can be hard rock for some people).
- Light and darkness can also affect your getting-to-sleep as well. Be sure you have the right mix there too.
In short, getting all your muscles to relax is the important thing, and this includes your ears listening to something or listening to nothing, and your eyes as well. In general doing this could be a way to help you get to sleep better and faster. Some people find that reading a book relaxes them, or other activities, so in the end it really is up to you. Sometimes getting up for a while and relieving your boredom will make sleep easier, so try that as well. How do you fall asleep? Any good tips?
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Reader comments (Page 1 of 1)
In addition to becoming relaxed as mentioned, I fall asleep fastest when I breathe very slowly. About 10 seconds between each cycle of breathing in and out. This drops the heart rate to less than 60 beats per minute, I estimate, which relaxes myself and my muscles. I've noticed that I've fallen asleep in less than 10 minutes doing this.
ReplyI got that tip from a meditation podcast I have listened to and whenever I need to fall asleep, I do just that. Here's the site, to give credit where it's due: http://www.themeditationpodcast.com/
Don't forget that by relaxing every muscle this also includes your face. Most people I've told this to don't even realize how much tension they're putting on their jaw/tongue just to keep their mouth closed as they're trying to fall asleep. Don't force your tongue to hug the roof of your mouth. Don't clench your teeth together. Let the lower jaw fall down a bit. Whatever's most comfortable to you!
ReplyTalk about a worthless article. Steps 1-3 basically tell you to lay down. Thanks for the tips there. Sleeping standing up was just not working for me. Step 4 use blankets!! Wow, I didn't understand this whole bed concept before. Thanks for clearing it up. And step 5 - go to sleep in the dark or light I'm just not sure because it "requires the right mix". Thanks for wasting 2 min. of my life.
Reply@MilesD
ReplyGeez, what a worthless comment, I mean you didn't even say anything worthwhile, congratulations, you get a trolling badge! You wasted your own 2 mins commenting, so how does that add up?
The best way to fall asleep. Is to make love and go straight to bed.n SIMPLE BUT TRUE
ReplyI realize sleep deprivation creates an especially viable environment for rampant grumpiness, but really! Can't we all just -- blah, blah, blah?!
ReplyANYWAY... I am a chronic insomniac. The thing that work the absolute best for me is using the bedroom for sleep and sex. Period. No TV. No reading, no working, no phone calls, nothing. If you can't fall asleep, go to another room to read or watch TV until you are ready to try again.
I can fall asleep in less than a minute. Staying active and in shape will naturally help your body rest easier because it is TIRED! Too many people complain they can't sleep and if they bothered to actually do some exercise it might help.
ReplyTry Seroquel. Non narcotic. Not even controlled substance. 100mg guarantees 8 solid hours of sleep
ReplyHey, smart mouth...the lying on the back thing is really important it isnot just LIE DOWN. A majority of people sleep on either their sides or their stomach...as a lifelong insomniac, believe me sleeping in the position he recommends WORKS
ReplyFor me, tried but true, A cup of coffee! Works like a charm EVERYTIME!
ReplyThe best way for me to fall asleep is to watch a televison program with commercials. Usually someone else will turn off the television while I am enjoying sleepland.
ReplyHere are a couple things that help me. If I can't stop thinking about the days events or upcoming events I repeat (silently) sleep, sleep,sleep, sleep over and over. I usually fall asleep. Sometimes other things pop in your mind but just get back to thinking the word sleep over and over.
ReplyIf you are a praying person (I am ) I find that praying at night only stirs up my concerns and get my brain too active to sleep. I say a quick thank you prayer in the evening and save my long prayers for day time.
Sharon
I have two ways to fall asleep. First, I say a prayer to count my blessings and ask for protection of my family. Amazingly, I'll fall asleep as soon as I say/think amen. Another tried and true way is to imagine that I'm reaching up to pull a black blind down to block everything in my mind. If I see the light or thoughts cross my mind, I reach back up, pull the blind down, and tell it to stay down. This blocks everything from working in my mind and I'll fall asleep fast. Good luck!
ReplyI have found that a nice walk in the evening before a relaxing bath will do the trick when I have the time. On most nights, I turn on my sothing sounds clock (usually the sound of the Ocean) and by the time the timer is off, I am asleep. If all else fails, I call someone who I know will talk me to sleep.
ReplyI agree with the comments about walking, taking a nice relaxing hot bath, and talking to God to aid insomniacs. But the best thing I've found is a cup of hot chocolate. Does the trick every time for me!
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