How to Fall Asleep Quicker (and stay asleep!)

With all the stressors one encounters in a given day, it's no surprise that we are sleeping less and/or not as well as we should. There are some tips and tricks to falling asleep quicker and improving the quality of your sleep once there.

Difficulty: Moderate

Instructions

Things You'll Need:

• room darkening shades
• a fan
• relaxing scents
• sleep mask
• sound machine

1. Too much stimuli will interfere with your ability to quickly fall asleep. What this means is, whenever possible, stop using the computer or watching tv right up until the moment you fall into bed. The light and glare from the screens "over charges" our brains.

2. A warm glass of milk, non-caffinated tea or other soothing drink and a book are a good way to relax before you go to bed.

3. Consider investing in a sound machine. Continual white noise is soothing to many people and can induce deeper sleep.

4. If your bed time is during daylight hours, invest in room darkening shades. If the cost is prohibitive, a thick quilt or dark blanket can be used to obtain the same effect.

5. A fan provides white noise as well as air circulation. In general, people sleep better (and remain asleep better) in cooler, well circulated rooms.

6. Certain scents are soothing to our nerves and cause sensations of relaxation. By exploring aromatherapy, one can discern scents that have a calming, stress reducing effect. Lavender, chamomile and frankincense are just three commonly used scents for deep calming and relaxation.

7. A sleep mask can also be used to promote deep restful sleep, and many can also be combined with aromatherapy and essential oils.

Tips & Warnings

• One, two or all of the tips may work for you - however, it will take more than one night to decide if something is working.
• Some people find relaxation relief in deep breathing exercises.
• Over the counter sleep, as well as prescription sleep aids are an avenue to consider after speaking with your doctor about your specific condition.

[static404]

on 6/23/2009 You've got some really great ideas here. Thanks for sharing about how to fall asleep quicker.