How to Fall Asleep Fast and Best Ways to Stay Asleep

Falling asleep is a very natural thing to do until you can't and then you realise that you don't know how to do it. The very process of recognising that you can't get to sleep and trying to do it seems to keep you awake.

Getting to sleep can be very illusionary and you may realise that you know nothing about it, and the harder you try the worse it gets. Apart from counting sheep was can you do about out.

This article will teach you about the process of getting to sleep and offer a host of helpful tips you may find useful. The first consideration is that sleep is not something you should suddenly try to do. In some ways you should consider your sleep right through the day and prepare yourself for it.

This is much more than the simple process of cleaning your teeth and switching off the lights. The preparation should start much earlier than this and both your mind and body should be ready.

Inadequate sleep at night can make you sleepy and inefficient during the daytime. Discover the best tips to help you get to sleep fast and stay asleep
Inadequate sleep at night can make you sleepy and inefficient during the daytime. Discover the best tips to help you get to sleep fast and stay asleep. Source: Public Domain

Why can’t I fall asleep?

After wake up and a long day at work, everyone wants to just go home, eat a meal, take a shower and enjoy a relaxing sleep without any hassles. If you unlucky enough to have trouble falling asleep the following information may help. Besides sleeping disorders, there are many other things simply stop people getting to sleep fast:

There are several aspects to consider to improve your situation:

Prepare for sleep during the day - All through the day you can make various choices and decisions that can affect how well you sleep that night. This includes what you eat and drink and how you deal with various problems and emotional stresses and strains. It also includes how often you exercise and at what time you do it through the day. It also applies to how you wind down and relax at the end of a busy day.

Exercise and Sleep - Exercise can provide a double whammy effect - it can help feel more awake during the day and help you sleep sounder and longer at night, and fall asleep faster. However there are several key aspects to consider are the kind of exercise you choose, how tired it makes you feel and when you exercise during the day. Strenuous exercise or sports games just before bedtime or even within about 2-3 hours before bedtime, can make it harder to fall asleep. Exercise right before bed stimulates your heart, brain and muscles, can provide a surge of adrenalin and raises your body temperature all of which you don't want to do before going to sleep.

The type of vigorous exercise that disturbs sleep is moderately intense activity that lifts your heart rate and lasts for 20 minutes or more. Exercise in the morning can improve your mood or relieve stress. This can indirectly improve sleep because you will be happier and will probably have fewer problems later in the day. Being exposed to bright natural light in the morning can help you sleep at night by reinforcing your body's sleep-wake cycle.

Vigorous exercise in the late afternoon or early evening has most direct benefits for getting to sleep. This is because you feel physically tired and your body temperature will have dropped back to normal. The exciting will have worn off and adrenalin levels will have returned to normal. Try to undertake about 20-30 minutes of vigorous exercise 3-4 times a week in the late afternoon. Choose whatever exercise or activity you enjoy. Try walking to and from work, or taking your dog for a walk. You can jog, swim, run a bike, ski, jump rope, dance or play tennis or many others.

Sleep Patterns and Cues - Your body will pick up the various cues to help you get to asleep. The most powerful cue ids the most obvious - simply lying down. When you watch TV, read a thriller, or mentally relive all that happened during the day, you are programming your body to do something besides sleep in bed. Eliminating these activities will help you to get to sleep fast. You need to wind down and relax before going to sleep.

Tips for Getting to Sleep and Staying Asleep

Related Articles about Sleep and Health Implications

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=> Teenage Obesity, Teen Weight Problems Linked to Late Sleeping Patterns 

=> Does Lack of Sleep Stop Weight Loss Progress When Dieting? 

=> Teenage Sleep Requirements, Lack of Sleep, Ensuring Teens Get Enough Sleep 

=> Co-Sleeping with Baby - New Warnings on Risks, Dangers and Precautions Required 

=> Better-Sleeping-Tips-and-Good-Sleep-Guide That Works 

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=> Trouble Sleeping - Blame it on the Moon Phase 

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=> Sleeping on Aeroplanes - Tips for Decent Sleeps, Naps on Long Flights 

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Many teens have inadequate sleep which may cause many problems to their health and well being
Many teens have inadequate sleep which may cause many problems to their health and well being. Source: Public Domain
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Why Oh why can't I sleep at night - discover remedies in this article. Source: Public Domain
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Getting a good night's sleep is the foundation for a healthy lifestyle. Source: Public Domain
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Some find it easy to fall asleep. Source: Public Domain