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13 Things You Can Do To Help Yourself Fall Asleep

13 Things You Can Do To Help Yourself Fall Asleep

If you are having trouble falling asleep at night, it is could be due to lifestyle habits interfering with your sleep patterns. Here are 13 suggestions that you can easily put into practice. Once you find what works for you, you won’t have to take sleep aids or see a sleep specialist.

1. Always go to bed and wake up at the same time

Everybody knows about jet lag. Traveling across time zones upsets your body clock and sleep patterns get skewed. But when you go to bed at irregular hours and sleep late, you are also upsetting your sleep-wake cycle, albeit to a much lesser extent. Make sure you go to bed at the same time and get up at the same time. Avoid oversleeping when tired or because of a late night.

2. Time to get a new mattress

Most people never bother to change their mattresses very often. The result is that physical discomfort negatively impacts your sleep. Did you know that the average life expectancy for a mattress is only eight years? Choosing a new mattress can be tricky, as its comfort is very hard to judge in the shop. Ideally, one should lie on a new mattress for at least 10 minutes to get a true feeling for how it feels.

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3. Build in winding down time

Getting ready for bed means making sure there is a gradual transition from daytime frenetic activity to restful repose. Taking a warm bath helps you to relax. Some people do stretching. Switch off all electronic devices and turn down the lighting. Make reading a regular habit so that the body learns that sleep time is approaching. Some people like to use an audio podcast with music as this will not disturb their partners or other family members.

4. Ban electronics from the bedroom

If you use any electronic devices in the bedroom, you are asking for trouble. The blue light from screens tends to trick your brain into thinking that it is daylight again and this light tends to block the supply of melatonin, which induces sleep. The other problem is that once your brain starts to suffer from an information overload, it is going to go into overdrive. Some people insist on checking emails on their mobile devices while they lie in bed. A Nytol survey showed that 50% of Brits were addicted to checking their social media accounts and emails in bed.

5. Take some magnesium

Most people with sleep disturbances are suffering from a magnesium deficiency and they are not even aware of it! Typical symptoms are cold hands and feet, and excruciating leg cramps in the early morning. Magnesium is one of the essential minerals that help the Gamma-Amino Butyric Acid (GABA) receptors function. These block the glutamate and norepinephrine receptors which stimulate the brain so GABA may help the brain shut down. The recommended dose is between 400 and 500 milligrams (mg) before bed.

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6. Mental activities will help

When you cannot get to sleep, your mind may wander to thoughts of your insomnia, the causes and consequences, and how tired you will be in the morning. Start thinking about things which have absolutely nothing to do with your insomnia. Some of the following may work for you:

  • Do simple math, like counting backwards from 100.
  • Try going through the alphabet, thinking of a person’s name for each of the letters.
  • Visualize yourself in a beautiful, calm setting and picture yourself as you drift off.

7. Cut out stimulants before bed.

Most people have problems because of tea and coffee intake before bedtime. Alcohol can help you to get to sleep initially but you will be restless for the second half of the night. British researchers in one study published in the Alcoholism: Clinical & Experimental Research journal, found that alcohol upsets the thalamus area of the brain, which leads to disturbed sleep patterns. Cut out caffeine and alcohol well before evening to help yourself fall asleep faster.

8. Drink these before going to bed

One ideal nightcap is warm, skimmed milk because it has calcium and tryptophan, which can be converted into serotonin which helps you to feel drowsy. Another option is cocoa or hot chocolate, which help to produce phenethylamine. That can put you in a good mood. But chocolate has caffeine in it and some people find that it keeps them awake, so try what suits you best.  Instant malt drinks can also help, although they tend to be high in fat.

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9. Get enough daylight

Strange as it seems, you need to get enough daylight. One hour (or even 30 minutes) of natural sunlight will keep your wake-sleep cycle perfectly tuned. This really helps and it is just as important as turning down the lights an hour before bedtime.

10. Relax

One of the reasons you cannot get off to sleep is that fact you are too tense. This may be due to overwork, stress, or simply tensing up because you cannot sleep. Try relaxing every muscle group in your body. Start from the head and work down. As you do this, you will be astonished at how tense you were!

11. Exercise is great but..

Doing sports or any physical activity is great because it will make you tired. It will also get the endorphins going, which will put you in a good mood. It usually takes about four months for results to start kicking in.  The only thing you have to remember is that you cannot exercise too late in the evening, as it can to have the opposite effect of overstimulating you.

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12. Sex is good

Laura Berman, the director of the Berman Center for Women’s Sexual Health, says that people are getting less sleep and not having enough sex. Sex helps you sleep, as it releases oxytocin and endorphins. It also causes other hormonal changes which aid restful and deep sleep.

13. Make a list

Lots of people go to bed and already start worrying about the next day. They have a ton of things to do and they start fretting about everything, which leads to restlessness and poor sleep. A great idea is to make a list of all the things you need to take care of the next day before you go to bed. Writing them down gives you a sense of control and will help you to relax.

Now that you know where the problems lie, why not bookmark this page and start your plan of action. Sweet dreams!

Featured photo credit: dreaming of coffeedog/ Gregg O’Connell via via Flickr

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on February 15, 2019

Why Is Goal Setting Important to a Truly Fulfilling Life?

Why Is Goal Setting Important to a Truly Fulfilling Life?

In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

Why is goal setting important?

1. Your needs and desire will be fulfilled.

Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

2. You’ll find out what truly motivates you

The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

What we think we want will rarely provide us with what we actually need.

3. Your state of mind will be a lot healthier

We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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What you truly want and need

Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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Nobody needs a mansion or a sport’s car but we all need love.

Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

Nobody needs to be famous but we all need peace, calm, balance and happiness.

The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

Now all you have to do is see past the fraud and deception and find the right path.

Featured photo credit: Unsplash via unsplash.com

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