How to Fall Asleep Easier at Night
Posted By: ethernum; Category: Health; November 3, 2008
Author ethernum;


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You know the feeling, just as you're almost asleep, your eyes suddenly open and you're back in the nerve-wracking land of insomnia. If falling asleep is a constant problem and you're not ready to resort to prescription meds, try a few natural technique for catching some Z's.
Stop drinking coffee or any caffeinated beverages after mid-afternoon. While some people can drink a pot of coffee and promptly go to bed, others retain the effects of caffeine for up to 16 hours. Have your last cup at lunch and drink decaff after in order to fall asleep easier.
Forget warm milk.If you have trouble falling asleep, opt for herbal tea with a dash of nutmeg, instead. Alternately, swallow a nutmeg capsule with a small healthy snack about one hour before bedtime.
Take a walk after supper or do some gentle exercises for half an hour but avoid exercising within 3 hours of bedtime. Your body needs time to allow the adrenaline to wind down before you fall asleep.
Create a happy story in your head. Remember something you loved as a child, perhaps a favored pet or childhood friend. Imagine a story where you and your pet or friend walk together once again and be the age you were when you had this friend. Make your story totally happy and "feel" the depth of happiness between you.
Make a mental list. It can be a grocery list or a to-do list but imagine yourself writing your list on a piece of paper or a blackboard. Feel your hand as it forms the letters and see your list clearly.
Tell yourself that whatever is keeping you awake won't be solved tonight by worrying. During times of stress, our minds jump into action when our bodies relax. If stress is the cause of not falling asleep, form your problem into a question and repeat the question over and over in your mind, telling yourself that you will dream of a satisfactory answer.
Sit up and force your mind to focus on one thing. Insomniacs complain that their mind jumps from idea to idea, never focusing long enough to make a mental decision.
Get up. the longer you toss and turn, the angrier you will become and sleep will be that much more elusive. Get up and do something. Don't do anything strenuous but check your email and answer your correspondence or watch an old rerun on TV.
Wear soft foam earplugs or get a white noise machine if noises disturb you at night. Some people are frightened to sleep and in that case, a good guard dog on your floor might offer some reassurance that no one will slip up on you, unawares.
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