Ways To Help You Get To Sleep

There is nothing worst than tossing and turning night after night struggling to get to sleep, as young children we naturally know how to drift off to sleep, one reason for this is because we don't think about trying to sleep we just let it happen without any effort on our behalf plus we barely have a care in the world.

Then as we become older we allow our life experiences and worries to get on top of us. When you are highly stressed or anxious you becomes trapped in an anxiety cycle of fear and anxiety which fuels more fear, worry and stress, the body is filled with adrenaline and your mind which should be quiet is racing over and over. 

The ideal state for falling to sleep should be calm and relaxed, you should be drifting into a trance like state, to get to sleep naturally your body needs to be relaxed and your mind should be still and quiet. It is important to get good quality sleep, it is natures way of helping us rest and restore ourselves so we can feel energized and refreshed and ready to take on the challenges for the new day ahead. 

Sleep is also important, because the mind does its house work while we are asleep, our dreams play an important role in helping us deal with unresolved emotional issues and if you have had a bad day it's a chance to sleep it off and start a fresh in the morning.

Ways To Help When You Cannot Sleep

There are numerous ways to help you relax and get to sleep, the biggest culprits that keep us awake our stress and negative emotional issues. All problems should be either deal with during the day or they should be put aside until the next day. 

It is important to deal with your worries and anxieties, learn how to slow down, unwind and take things easy especially the few hours before your normal bedtime. 

As children we get used to a bedtime routine, we go to bed and get up at the same time, but as we get older especially with all the late night distractions like telly, shift work, computers and activities our bedtime patters becomes disrupted. 

Try and stick to the same sleep patterns as much as it is possible, although there will be exceptions try and go to bed and get up and roughly the same time.

If you can avoid long sleep ins. It can be hard to motivate yourself to wake up early on days off from work, the key is to just get up with out thinking about it, and once you have overcome the first ten groggy minutes you will soon feel wide awake and alert. Having a reason to get up will help or you can have a quick shower, do some form of exercise or go outside for a brisk walk.

1) Follow The Law of Attraction 

What we focus our attention on we get more of the same, people who have trouble sleeping tend to focus their attention on not being able to get to sleep, this result in you struggling to sleep, what your doing is your instructing your subconscious mind to keep you awake. 

The less you think about not getting to sleep when you're in bed the quicker and easier you will fall to sleep, it should be a natural process and it has to happen by its self, you can't force yourself to go to sleepDon't try to Hard, do not get irritated or frustrated, trying to hard causes the release of adrenaline which will keep you awake.

2) Do Not Clock Watch 

Turn your alarm clock so it is facing away from you, avoid checking the time or counting how many hours you have got left to sleep, constantly looking at the time just makes you feel more frustrated and desperate, to fall asleep you need to feel relaxed, it also keeps you focused on not getting to sleep. 

Avoid stating how many hours you need to sleep and do not set yourself targets on how many hours you thing you need.

3)  Relaxation Is The Key To Going To Sleep

Forget about trying to get to sleep, if you remember all those times when you did sleep well you were not thinking about trying to go to sleep or not getting to sleep it just happened naturally and effortlessly.

You don't drop off to sleep by trying to force it to happen, you will be far better off by only focusing on ways to relax and unwind such as meditating or listening to a hypnosis session are both great ways to help induce your natural sleep patterns.

These two forms of relaxation aids help to quieten your racing mind and they will also help to relax that sometimes stressed and tensed body. Listening to relaxing and soothing music as you lie in bed can help you to relax and unwind.

4) Sleeping In The Day Time 

Avoid falling to sleep on the couch before bedtime. It's OK and sometimes highly beneficial to have a quick ten minute power nap during the afternoon, but if you have a sleep during the day it can leave you feeling wide awake and alert at night time.

5) Stop Worrying 

Worry is is also another major cause of sleep insomnia, to fall asleep effortlessly you need to be able to just switch off and drift into sleep without even thinking about it. Tell yourself that you will only deal with your problem in the morning, then when you awaken, forget about going over and over in your mind worrying about your problem and only focus on the solution

If you have something bothering you whilst your laying in bed, learn to relax at let those anxious thoughts go, find ways to reduce your stress and try not to worry, accepting what ever it is that is bothering can help reduce your worry,when we refuse to accept what's bothering us it causes negative resistance.

6) Put A Space Between Those Thoughts 

Tell yourself I do not have to listen to this right now, I will deal with it in the morning and if the thoughts keep coming back into your awareness just refuse to be drawn in with a conversation with yourself. 

To stop the emotional arousal put learn how to put a space between the thoughts and emotional response. Just let the thoughts drift on by and away. You can also write your worries or concerns down on a piece of paper and tell yourself you will deal with them in the morning.

7) Avoid Loud Noises 

Try and keep your room as quiet as possible, turn off any electrical items and wear earplugs if there is any outside noise, you can now also buy devices to reduce snoring. 

If you feel hungry during the night this can wake you up so a light snack before bedtime can help combat this plus it will keep your blood sugar levels stable, do to avoid eating big meals a few hours before your bedtime. 

8) Have A Bedtime Pattern 

Unwind before you go to sleep avoid anything that stimulates your mind before you go to bed, like using computers and watching late night television. 

A simple night time routine such as taking a warm bath, cleaning your teeth going to bed around the same time if possible even things like drawing the curtains can help form bedtime associations.

By following certain patterns the brain and the body learns to recognize and associate it with being close to sleep and will start to slow down. Reading a book before you go to sleep can help you unwind and relax, again it will also form a link with it's time to go to bed.

9) Keep The Bedroom For Sleeping 

The bedroom is meant for sleep and making love, do not read a book lying in bed or do not watch television. Although exercising during the day or late afternoon can help reduce stress and calm you down, do not exercise a few hours before bedtime.

10) Stop The Resisting 

Some experts say that the best thing you can do if you find yourself waking up in the night and then you can't get back to sleep is to get up for ten minutes instead of lying in bed worrying and becoming frustrated because you cannot drop back of to sleep. 

It is believed that even giving yourself a brief change of scenery such as going to the bathroom or find a chair in another room where you can go and sit down or read for ten minutes. Or just find some where else to sit and do some deep breathing exercises.

11) Natural Remedies. 

There are numerous amounts of herbal remedies or natural alternatives that can help induce sleep. Valerian can help relax you and calm down your over active mind, passion flower is also believed to aid sleeping.

You can purchase over the counter herbal sleeping remedies at most pharmacies. Having a warm bath just before your bedtime is very good to help you relax and unwind, research has revealed that lavender oil can help you to unwind, thus improving your chances of getting off to sleep.

12) A Healthy Diet

Our diet can play an important role in our sleep patterns, a healthy diet free of to many high sugary fats and junk food can help regulate our blood sugar levels. 

Avoid to much caffeine especially late in the evening or close to bedtime. Also cut back on the amounts of alcohol you consume, alcohol may help you to fall asleep initially, but it is not long before it disrupts your sleeping habits.

13) Waking in The Night

Sometimes we drop off to sleep, but for one reason or another we wake up in the middle of the night wide awake and fully alert. This can be through worry or stress or having to get up to go to the toilet, especially as we get older. If you have to go to the toilet, try not to turn on a bright light, use a torch or dim light if possible. 

If you wake up and you find yourself engaged in a problem, again let yourself know you are not prepared to discuss right now and you want to go to sleep. 

If your still having trouble sleeping do something mundane, start counting or get up and do something tedious and boring for a while then go back to bed, never get up and do something you like because by doing that you will be rewarding yourself for waking up.

 

 

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