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F.I.S.T.
10-29-2015, 11:09 PM
5 Tips for Falling Asleep and Staying Asleep
by Julie Fidler
Posted on October 29, 2015

#3 is especially effective.

Not getting enough sleep can wreak havoc on your life and could even age your brain significantly. Sleep deprivation makes us grouchy, it makes concentration difficult, and it makes us feel terrible all the way around.

In the short term, missing sleep can make us more accident-prone, and too few Z’s lowers our resistance to cold and flu. It can cause damage to our bodies in the long-term, too. Sleep deprivation increases the risk of health problems like stroke, obesity, diabetes, permanent cognitive issues and “brain deterioration,” bone damage, cancer, heart disease, and early death. [1] [2]

But it’s not just about getting enough sleep; getting quality sleep is a major component of good health. If you’re always getting up to use the bathroom at night, or you find that you can only sleep for a couple of hours at a time, chances are you’re sleep deprived.

The good news is, if you’re one of the millions of people who struggle in their quest for some shut-eye, there are more than a few tips and tricks that might be able to help you. Here are 4 to get you on the right path.

1. Stick to a Sleep Schedule

Everyone’s sleep needs are different. Dr. Nathaniel Watson, a board-certified neurologist and sleep specialist and a member of the American Academy of Sleep Medicine (AASM), says most people can determine how much sleep they individually need by spending 2 to 3 weeks going to bed as soon as they feel tired and waking up naturally in the morning. (If you can get to sleep to begin with.) [3]

“At the end of that two- or three-week period of time,” said Watson, “they should assess the amount of time that they’re sleeping, and that would be a reasonable approximation of how much sleep that person needs.”

The key is sticking to that schedule, which is admittedly difficult for many people. But if you can be consistent, you’ll reinforce your sleep-wake cycle. If you struggle to fall asleep, don’t force it. If you don’t fall asleep within 15 minutes, get up and do something relaxing and go back to bed when you feel tired. [4]

2. Lose the Snooze Button

As good as it feels to hit the snooze button and roll over to catch a few extra minutes of sleep, it’s not doing you any favors. The sleep you get between button slaps is poor-quality. You’ll just wake up feeling even groggier because you’re interrupting REM sleep. Instead, set your alarm for a little later and skip the snooze cycle entirely. [5]

3. Count 4-7-8

Harvard-trained holistic health doctor Andrew Weil pioneered this method and he swears it works. If you can remember the steps in bed, here’s how it goes:

Breathe in through your nose quietly for a count of 4
Hold your breath for a count of seven
Blow air out through your mouth for a count of 8, making a ‘whoosh’ sound
Repeat the process three more times

According to Weil, the 4-7-8 Technique is effective because it delivers more oxygen than normal breathing to the parasympathetic nervous system, which becomes overstimulated during times of stress. [6]

If that’s more work than you’re willing to put into trying to fall asleep, counting can help, too. Sheep are optional.

4. Turn off Electronic Gadgets

If you have a nightly habit of playing Candy Crush on your phone in bed, it could be part of the reason why you’re not able to fall asleep. Electronic gadgets – computers, cell phones, tablets, etc. – all emit blue light, which prevents the release of melatonin, a hormone associated with nighttime.

The pineal gland begins to release melatonin a few hours before your regular bedtime, reducing alertness. Blue light prevents this process from unfolding. You don’t have to be staring at a laptop or smartphone to suffer the ill effects of blue light, either; if the right amount of it hits the eye, it can make the pineal gland stop releasing melatonin.

Reading a book before bedtime: Good.

Reading a book on your tablet before bed: Bad.

Additional Sources:

[1] Healthline

[2] The Huffington Post

[3] Healthline

[4] Mayo Clinic

[5] The Huffington Post

[6] The Telegraph

Khloe7722
01-30-2016, 04:20 AM
Your post was very true, I enjoyed reading it. A lot of people don't realize how important sleep is to help them function properly throughout the day. I take zzzquil when I really have a tough time sleeping so I know I'll sleep completely through the night without waking up so when my alarm goes off i'll be ready for the day. Electronics are the worst thing to be on right before you go to sleep, they make your body not want to go to sleep and it takes a lot longer to fall asleep.

Beachbody40
02-07-2016, 04:33 PM
Great advice. Training your body to go to sleep at the same time every night is effective. If you have a hard time doing that, you can use a product made by Nyquil called zzzquil. It has a chemical in it called diphenhydramine. You can use it for 10 days and that trains your body to sleep at the same time. I have used it and it is effective. The Nyquil brand is kind of expensive, but Wall Mart sells a generic version for 88 cents for 8 gel caps.

Khloe7722
02-10-2016, 04:13 PM
Great advice. Training your body to go to sleep at the same time every night is effective. If you have a hard time doing that, you can use a product made by Nyquil called zzzquil. It has a chemical in it called diphenhydramine. You can use it for 10 days and that trains your body to sleep at the same time. I have used it and it is effective. The Nyquil brand is kind of expensive, but Wall Mart sells a generic version for 88 cents for 8 gel caps.

I also mentioned zzzquil. I've never tried the generic gel caps, do they really work as great as the brand name and liquid version?

PartyHard
03-18-2016, 11:33 PM
Air your bedroom before going to sleep.

JorgeTyler
05-06-2016, 03:36 AM
Effective tips for better sleep specially last one :P Like to add, avoid taking naps in day timing and avoid eating shortly before going to bed.

getripped02
10-27-2016, 12:07 PM
I've always had problems falling asleep and staying asleep. I've tried #3 a lot of times, sometimes it works, sometimes it doesn't. Oh well. Anyone else have the same issues?

Toastinloaf
11-09-2016, 12:15 AM
I actually take 5mg of melatonin to help regulate sleep at times.

Funny though. One of the side effects is sleepiness. Lol.

Samueltreadwe
03-03-2017, 01:27 PM
Sleeplessness is one of the main problem that can be seen these days and the reasons are:
Late night work
Late night chatting
Improper working schedule
Late night dinner or beverages like tea or coffee

The above habits must be stopped to get a good sleep at night and try to follow th ebelow tips:
Try to hypnotize yourself
Meditate in morning
Minimize your bathroom breaks at night

Apfitness
08-24-2017, 07:45 AM
The effective tips of sleeping are good, but sometimes the person's mind starts chattering and didn't get sound sleep. In such a condition, crush 4 or 5 almonds and drink it with organic milk. Almonds are the rich source of magnesium which helps to reduce metal fatiguenesss.

tapuh
02-22-2018, 08:04 PM
Great Tips!!
I think you should add book reading also. I always read books before going to sleep.

onemiguel1987
03-03-2018, 04:30 AM
Create a calming atmosphere in your bedroom. If your room is cluttered with work, books that have not been read, papers to attend to, and dirty laundry, it will be a constant reminder of all you need to do. Take 15 minutes each day and begin clearing the clutter and making your room one you will look forward to relaxing in at the end of each day.

tapuh
06-01-2018, 10:12 PM
Useful Information!

ayurvedictr
07-21-2018, 11:24 AM
First, place the tip of your tongue behind your upper front teeth.
Exhale completely through your mouth and make a whoosh sound.
Close your mouth and inhale through your nose while mentally counting to four.
Hold your breath and mentally count to seven.
Open your mouth and exhale completely, making a whoosh sound and mentally

Derek Wilson
07-22-2018, 05:31 PM
The effective tips of sleeping are good, but sometimes the person's mind starts chattering and didn't get sound sleep. In such a condition, crush 4 or 5 almonds and drink it with organic milk. Almonds are the rich source of magnesium which helps to reduce metal fatiguenesss.

That's really great! I should try it for me. It would be the best one for me.

ayurvedictr
07-27-2018, 10:59 AM
This is called insomnia disease.get the ayurvedic treatment for insomnia.

Derek Wilson
07-29-2018, 04:02 PM
There are psychological and behavioral techniques that can be helpful for treating insomnia. Relaxation training, stimulus control, sleep restriction, and cognitive behavioral therapy are some examples.

ayurvedictr
08-22-2018, 09:28 AM
It is very necessary to sleep for 8 hours in night.Otherwise it causes insomnia. Insomnia treatment is cure by ayurveda