How to go to sleep at night
Knowing how to go to sleep at night can be extremely challengingFor some people, falling asleep is as easy as, well, falling asleep. They donít have problems; theyíre soundly asleep and snoring two minutes after their head has hit the pillow. They donít wake until eight hours later when the alarm clock rings. These people are the lucky ones.
For others, finding a solution to how to go to sleep at night -- and staying asleep -- is problematic.
Solutions for sleeplessness include instituting a bedtime ritual, herbal remedies, dietary and exercise modification and carefully selecting a mattress, lighting and bedroom decor.
Many people suffer from insomnia, which can be caused by a lot of factors.
Insomnia is defined as when a person struggles with initiating sleep and then maintaining sleep. Insomnia results in loss of sleep, obviously, and the person is tired and cranky the next day.
One type of insomnia is called delayed sleep phase syndrome or DSPS, which is a disorder that causes the delay of major (or sound) sleep by two hours or more of the preferred bedtime, which makes it challenging for the individual to wake up when he is supposed to. The symptoms include excessive sleepiness, inability to fall asleep at the normal and desired bedtime, depression as well as the presence of this pattern for at least three months.
Quite frequently, those suffering from this disorder consider themselves night people or night owls and say they function and feel best and are more alert late at night.
Another type of insomnia is idiopathic insomnia, which is a disorder that has afflicted a person his entire life. He is unable to get adequate sleep due to something abnormal about the neurological control of his sleep-wake system.
When someone is terribly anxious this can cause psycho-physiological insomnia, which means that anxiety is converted into physical symptoms, and sleep is not forthcoming. because of these symptoms.
If you are finding it a struggle to figure out how to get to sleep realize that you should not drink alcohol before you go to bed because although booze may have a tranquilizing effect at first it can become a stimulant and wake you up in the middle of the night.
Is your bedroom too hot? Cool it down. This should help you sleep. Is your bed comfortable? Is it too soft or too hard? Perhaps it is time to invest in a good quality mattress. What about your pillow? Do you wake up with a stiff neck? A good pillow can make all the difference in how well you sleep.
Maintaining the same bedtime ritual each night may be helpful. Make sure your room is dark (particularly if you have to sleep in the day) and wear ear plugs if you live in a noisy neighborhood.
Eating foods that are high in amino acid tryptophan, such as a banana, will help you fall asleep.
If you donít fall asleep within 30 minutes, get up and do something that you dislike (ironing) and that is sure to make you sleepy.
Try yoga techniques such as deep breathing and progressive muscle relaxation. Instruct your brain to relax, your heart, your arms, your legs and so on and physically feel your body parts release tension as you tell them to do so. This works.
Considering trying a behavioral technique called chronotherapy in your efforts to get to sleep. This is a technique where you purposely and systematically delay your bedtime by three hour increments each day, which creates a 27-hour day. Keep doing this until you have reached the desired bedroom at which time a 24-hour day is established.