How To Fall Asleep

August 29th, 2019 by

How To Fall Asleep

Falling asleep is a necessary and normal part of a typical sleep-wake cycle. The pressure to fall asleep keeps building while we are awake until sleep time. The pressure is also referred to as ‘sleep debt’ is ‘paid off’ or reduced while sleeping. Sleep deprivation occurs when sleep pressure or sleep debt isn’t reduced.

While there’s a lot that’s known about sleep, there are still numerous other mysteries that exist surrounding sleep.

Things that can make it hard to fall asleep:

Alcohol

Nicotine (Chewing Tobacco and Cigarettes)

Caffeine (Soda, Dark Tea, Coffee)

Stress

A More Complex Sleep Disorder

How to Fall Asleep

Each person has a specific amount of sleep they need. 8 hours is the average for most people. Some need more while others need less. If you find yourself feeling sleepy during the daytime, chances are high that you are not getting enough quality or quantity of sleep.

So many people are searching for the secret to falling asleep. If you are one such person, here you will find a review of the key recommendations from the Mattress Firm for helping you fall asleep more easily. 

Recommendations for Falling Asleep Within Seconds:

Have a ritual: You should always go to bed at the same time and wake up at the same time too.

Avoid things likely to keep you awake including avoiding caffeine and alcohol before going to bed. You should also avoid working out right before going to bed.

Calm yourself before going to bed: You can try yoga, a hot bath or shower, or listening to soothing music. Try doing something that helps you relax as part of your nightly ritual.

Avoid reading or watching TV in bed: It is important to only associate the bedroom and bed with sleep.

Don’t stress out if you are unable to fall asleep. If you find yourself awake much longer than expected or have a bad night, you should not be upset with yourself.

If you are unable to fall asleep within 10 minutes of going to bed, get out of bed and sit down until you start feeling sleepy.

Understand that daytime naps will ease some of the sleep pressure that you have at night. Use them cautiously if you are having a hard time sleeping at night.

How to Fall Asleep

If you have been having a hard time falling asleep for several days, you might be suffering from insomnia. Insomnia has several causes as well as several treatment options. Treatment plans typically involve following sleep hygiene recommendations and cognitive behavioral therapy for insomnia. Over-the-counter supplements such as melatonin can be used sometimes to treat insomnia. 

How to fall asleep if you are not tired:

  • Have a bedroom that’s free from distractions and conducive to sleep.
  • Have a relaxing ritual like a warm shower or yoga
  • Follow good sleep hygiene

You need to reduce anxiety before going to bed. Understand that falling asleep is a completely natural, biologic process. No special substance is needed to fall asleep. The need for sleep is ingrained in your DNA. Each person has a specific amount of sleep they need. It is impossible to force your body to sleep if you have already had enough sleep. Similarly, it is impossible to sleep less than is required by your body. Trying to sleep more than is needed can lead to insomnia.