big part of a human being's life is spent sleeping. Infants sleep round
the clock; toddlers need around 13 hours of sleep every night. Young
people should ideally sleep for 8 to 9 hours, while most adults can do
7-8 hours. How much sleep a person needs, however, varies a lot and can
be related to gender,
physical activity, quality of sleep, etc.
As people grow older, they will have to accept that they are able to
sleep less and less hours every night, and will usually end up sleeping
much, much less than they did when they were young. This is often due
to decreased exercise levels, but almost all elderly people suffer from
insomnia to some degree, so it appears to be a natural occurrence.
So when are we talking about actual insomnia and serious sleep and snoring
disorders? If a person feel that their work, family life, and
well being is being affected by their
trouble of falling asleep for long periods
of time, it can be a very
real health issue. If you cannot always fall
asleep at night, but feel completely rested every day, you may just be
one of those lucky people that do not need at lot of sleep.
even children, can have periods of their life where they have
trouble falling asleep. This will often occur during difficult times of
their lives; stress,
worries and concerns are all known causes of
insomnia. It's possible that you have no issues falling asleep when you
first go to bed, but then wake up feeling wide awake, unable to go back
So you might be asking
yourself, what is the best way? How can I fall
asleep? Although there is plenty of sleep medication that can be
used, this path should be avoided as much as possible and only be used
short periods of time.
long bus trips or flights where it can be
very difficult to get comfortable and feel relaxed enough to sleep, a
lot of people choose to have sleeping pills prescribed by
their doctor. The
body will easily adapt to sleeping medication, and regular users will
have to increase their dose frequently, as they become increasingly tolerant
to the medicine. The effect of prescription sleeping aids will also
for a long time after the alarm clock has gone off, and can make you
One of the most important
things you can do to fall
asleep easier is to first make sure that you do not have a sleep disorder.
The cause of your trouble with falling asleep can be due a real disease
that will often be genetically determined. Over the past few decades,
the list of known sleeping disorders has grown to numbers in the triple
digits! Many of them have no specific treatment, and
people often do not even know that they suffer from them.
most common sleep disorders are dyssomnia, a
number of sleep disorders including insomnia; hypersomnia,
conditions including sleep apnea, in which a person can sleep
but not feel rested after sleeping; narcolepsy; nocturnal
jitters; and restless leg syndrome. A separate group of sleep disorders
that are caused by shift
work and jet
lag also exists.
There are various remedies available, including surgeries, mouth guards
cognitive behavioral therapy, that can allow you to fall
there are many
more simple tricks that can help
you figure out how to fall asleep. Naturally it is important to be
comfortable in your bedroom and to keep it as dark as possible. It is
common knowledge that getting enough exercise (not too late in the day,
though) will also make you sleep more soundly.
If you feel like you have all this covered already, you can try some
of the tips below to fall asleep easier.
It might be hard to believe, but it's true: people still do this!
Numerous studies have proven though that counting sheep is simply too
and does not tire the brain out sufficiently to make you fall asleep.
Although this is one of the most common pieces of advice you will get
on how to fall asleep, you will be better off trying different brain
exercises. Try instead to think of something beautiful, a waterfall or
a nice beach, which will have a much
more hypnotic effect.
This is another old remedy, but granny's wisdom may actually
not be that far
off this time. Hot milk calms the brain, in addition to
which restores the muscles. It also contains the amino acid tryptophan,
which is a precursor of the neurotransmitter serotonin that plays
important role in the body’s ability to get a good night's
- Warm milk does indeed help
issue with tryptophan, however, is that it must
compete with other amino acids to penetrate the blood-brain barrier and
enter the brain, and unfortunately is last in line. This problem can be
solved by eating something sweet after you drink the milk or to add
something sweet to it, like honey. The sweet stimulates
the body's production of
which removes the competing amino acids. You should not expect
a big effect - but hot milk may do the trick.
Focusing on your breathing may help
you fall asleep. Breathe
slowly in and out three times, through
your belly, drawing the breath out to fully empty
your lungs. Do this six or seven times then go back to breathing
normally. This breathing
exercise should make you relax and ultimately feel sleepy.
Instead of focusing your thoughts on how tired you will be the next
day, you should try to think
positively instead. Negative thoughts can
be overwhelming and make the issue much, much worse. So trying to fix
your mind on good experiences that you will have the next day can help
Meditation provides you with relaxation and tranquility, and research
that yoga and meditation
can have a very positive effect on your sleep.
For more tips on how to fall asleep and how to wake up again, Rahat's website Fall Asleep Snug
is a great resource. A troubled sleeper himself, Rahat will tell you
what works best for him and which devices can have a good impact on
your sleep pattern.
If you're having trouble falling asleep, maybe a smartphone app can help. SleepQ
for example, not only monitors your sleep, but it also 'trains' you. It
teaches troubled sleepers more about their sleeping patterns and what
they can do to improve them.
to How to Sleep Better
to the Snoring