Deep Sleep At Last

Rose knows how to fall asleep fast. Stress is the number one reason people cannot fall asleep. If you are having trouble falling asleep and staying asleep due to the pressures of everyday life here are some tips to help you.

First thing you have to do before you go to bed is follow a nightly routine. This prepares the mind and body to get ready to fall asleep. Take a warm bath with some lavender scented bath beads or candles. Lavender is used in spas to relax the client while getting a massage. Don’t let the water get too hot, because hot water will increase your heart rate, so it will take longer for your heart rate to return to normal let alone slow down enough to fall asleep. Have a cup of decaffeinated tea or a warm glass of milk, but limit it to only one drink or you will have to get up in the middle of the night.

Try some PearlyDreams toothpaste which has natural sleep aid ingredients for instance passion flower extract, valerian, Melatonin and balm mint all known to have relaxing properties that absorb into your system. Melatonin is naturally produced in your pineal gland and will regulate your sleep cycle. Some sleeping disorders are caused just because people dont produce enough melatonin. There are a few reason why this happens; one as you age melatonin decreases and two if you sleep with a light in your room your body will not produce enough. So if you want to fall asleep fast…lights out.

Babies crying, horn blaring, dogs barking…these are just some of the external noises that keep you awake at night. Or if you are like me, the birds are chirping. When you are traveling it is just as hard to soundproof your room due to kids running up and down the halls, people stomping over head or door slamming. The best way to drown out these noises other than wearing ear plugs is sleep music, white noise or binaural sound waves. Binaural sound waves influence the brain in more subtle ways through the entrainment of brainwaves and can be used to produce relaxation and other health benefits such as pain relief. You can purchase binaural sound wave cds or you can use a fan or air conditioner which also work with external noises.

A well known way to help you fall asleep is using a self hypnotic tape or CD. Self hypnotic tapes use repetitive suggestions such as body tightening and release, subliminal messages and deep breathing. It is not only good for relaxation, it also keeps your mind busy and off any problems you may be having. Deep breathing helps lower your pulse rate by holding your breathe for ten seconds then exhaling slowing counting backwards from 8 to 1. Repeat 2 more times. I have a self hypnotic relaxation tape and more than half the time I fall asleep before it ends. If you do not want to try self hypnosis, try meditation instead. Concentrate on a single word and repeat it over and over going slower until you have lowered your heart rate and you will be totally relaxed.

Other suggestions to prepare for sleep try reading, writing or anything that will get your mind off whatever you are stressing about. Make sure you are not in restrictive clothing. Anything that is too tight will not move with you when you turn over. I feel loose fitting pajamas are easier to sleep in than a nightgown that is sometimes tighter around the shoulders and rides up during the night.

How is your mattress? Do you sink to the middle of your bed or do you feel the bed springs? If you cant afford a new mattress get a Memory Foam Mattress Pad with a terry cloth cover. Why should you make sure you have a terry cloth cover? Memory foam is known to hold into the heat and with a terry cloth cover it will allow more air movement between you and the pad therefore keeping you cooler. Make sure your room temperature is set at 65 degrees or less and make sure you don’t have too many blankets on. Keep your pets out of your room they will only disturb your sleep. Don’t use your bed for anything other than sex and sleeping. You don’t want to watch TV or play video games in bed or it will take you longer to fall asleep always wondering how to get the bad guy.

Do you remember what you were dreaming about just before you woke up this morning? When you lay down at night and close your eyes the first thing your mind will think about is the last dream you had. It might be just for a second, but it might be enough for you to recall more than a fleeting memory. These conscious dreams are called lucid dreams, because you are half asleep and half awake when you have them. Lucid dreams are the best thing you can think about to help you fall asleep. The more you remember the faster your subconscious will take over and start dreaming again. Now its unlikely that you will have the same dream, but I know that is possible. When you are laying in bed do you catch yourself thinking about some crazy story or fantasy and wonder how or why you were thinking about that…well that was your subconscious starting to dream and putting you to sleep. You may want to start a dream or sleep journal. Keeping track of your dreams can be fun as well as a way to get to sleep.

In closing I just want to talk about one more thing…naps. Do you find yourself taking a three or four hour nap in the afternoon then staying up til 3 or 4 in the morning because you weren’t tired when it was a decent bedtime. Now you have to get up at 7am and go to work feeling restless and mad at yourself but you take another nap again that afternoon? You’ve gotten yourself into a terrible sleeping pattern, if you are going to nap have a ‘power nap’ of only 15 to 20 minutes. You will still wake up refreshed, but most of all you will be able to adhere to your nightly routine and wake up in the morning ready to take on the world! This is Off the Kuff with the Kuffner Twins Rose and Kitty

Kitty and Rose knows about Memory Foam Mattress Pad with Terry Cloth Cover at Sleep Aides. You can get a unique content version of this article from the Uber Article Directory.