Caution: Fail To Read This And You Could Eventually Suffer From Insomnia, Sleep Apnea, and Even Sleep Paralysis

Ok, I know the feeling; once again it is 2 A.M. in the morning again and you are asking yourself the painful question “how to fall asleep” and more importantly how do I fall asleep fast?  It seems to be an age old question that millions of people all around the world are struggling with each and every single night.

Believe it or not, not sleeping at night can cause depression, anxiety, and builds extra stress into your daily life.  Now, it should be noted that a lack of sleep has physiological effects on us and you will really notice a massive difference when you wake up in the morning with a great nights sleep.  So if it is 2 A.M. right now and you are tired of counting sheep (which doesn’t work anyway) then you need to keep reading.

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Eating before you try to fall asleep can be a big mistake.  Both good and bad.  You need to seriously consider changing your diet prior to hitting the sack for the night.  I would highly recommend that you eat carbohydrates because these will aid the sleeping process.  For example, you can eat a banana, apple, walnuts (any kind of nuts), or any dairy products.  These all contain high levels of tryptophans which as we all know causes sleepiness.

Eating And Sleeping?

• Now for all your bodybuilders out there I would highly recommend you don’t eat foods high in protein prior to falling asleep.  Protein contains high levels of tyrosine which will make it much harder to actually fall asleep at night.  Not to mention don’t eat those jalapenos (as good as they might be) or anything spicy before going to sleep.  Actually, eating spicy food before bedtime will increase your chances of having nightmares.
• Falling asleep on an empty stomach is much harder than falling asleep when you are full.  The reason is because your body naturally gets tired when you eat because it has to absorb the food.
• A lot of people actually try to drink some alcohol before falling asleep or smoking a cigarette because it relaxes them.  Well, this doesn’t help you get to sleep one bit and actually disrupts your sleeping cycle.
• Also, try to limit the amount of caffeine and sugar you eat everyday.  Remember that you should stop drinking an caffeine by noon in order to insure the caffeine is out of your system by nighttime.

Exercise and Sleeping

There are so many reasons on why you should exercise each and everyday, but get this it really does impact your sleeping cycles a lot! I would have to say this is the number one tip to help you fall asleep fast at night!

For me I love to exercise.  It makes me feel good, but don’t do it 3 hours before bedtime.  The reason being is when you do a lot of interval training, cardio, and strength training it wakes your body up.  In fact, I believe it is best to work out during the early morning.  After working out your brain naturally releases chemicals that tell your body you are tired.

Honestly, you will be surprised if you actually get into a routine of working out daily or 4-5 times per week; you will tire your body out and fall asleep. Also, you will retrain yourself to fall asleep quickly. Exercise will also reduce stress which in turn will help you get a better nights sleep. Just Try it!

Stress and Sleeping

Stress makes it very hard for us to sleep at night.  In fact, if you have a lot of stress in your life you have probably already found that you will not be going to sleep very fast tonight.  I know I know, it sucks!  The solution is you need to do things that will reduce your stress levels before going to sleep.  Here are some things you can partake in that will train you body to fall asleep fast:

• Reading a book.  Try reading 30 minutes before going to sleep.
• Writing.  Write in a journal.  If that doesn’t interest you write about your ideas or something that is interesting to you.
• Meditation.  Sit in a quiet place and meditate for 10-15 minutes.
• Yoga.  Yoga is one of the best things you can do for your mind and spirit and it does wonders for your stress levels.

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How To Fall Asleep – Getting Into A Routine

Getting In The Sleeping Mode

Turn off the T.V., computer, cell phones, iPad’s, or what ever gadget you might own.  This is the winding down part and that is exactly what you are going to do.  No electronics are going to stimulate your mind if you really want to fall asleep tonight.  That simply means no T.V. or computer 30 minutes before bedtime.

Reduce Noise To Sleep

It is much easier to sleep with minimal noise.  Bare in mind you might want the sound of the fan on to help you go to sleep.  Some noises just seem to wind us down and tell our body it is time to fall asleep.  Turn on some light music (no hard rock or gangster rap).  Something soothing and calming.

Your Mattress, Pillows, and Covers

Check your mattress. An old mattress such as ten years can be a major reason for why you are having trouble falling asleep. Not everyone can afford a Tempur-Pedic but choosing a bed that is soft and relaxing can make a huge difference on how quickly you fall asleep.

Buy new pillows at Target (or any store). I was just there the other day and they have come excellent deals on pillows. Not to mention you can even get a couple of feather pillows if that feels more comfortable to you.

Blankets and covers can help us relax with the feel of them. Aim for something very soft. An old trick I always use it put your blanket in the dryer 5 minutes before going to sleep. The temperature will make it much more easier to fall asleep.