How to Fall Asleep and Stay Asleep Through the Night
How to Fall Asleep and Stay Asleep Through the Night
A lot of the tricks that are mentioned may help someone who usually has no problems sleeping, but if you regularly have sleeping problems then you need real solutions. I will outline what I have found to actually work for me during my years of insomnia.
What will actually help:
Melatonin - Melatonin is a natural chemical found in thehuman body when it is time to go to sleep. Some people do not make enough of this chemical, and less of it is found if we do not get proper sunlight or if our sleep cycles are off. Melatonin is a safe drug to take for a long term basis when you have trouble falling asleep quickly for a long period of time.
Diphenhydramine Hydrochloride found in many sleeping pills, as well as in many motion sickness and allergy pills this drug will cause you to feel drowsy. It can be taken on occasion when sleep is needed. It is generally considered safe. 25-50 milligrams should do it.
Slowing your mind - Stress is one of the biggest factors in keeping people awake. In our busy world we sometimes forget how to turn off our thoughts. Mediation is a great way to slow the body and prepare for sleep. Sleep relaxation guides can be helpful for this as well as setting a routine for your body. Creating a natural rhythm can tell the body when it is time to sleep and relax and create that melatonin. This can also be done by turning down the temperature in your room, and making sure it is dark and quiet. Use earplugs and an eye mask to keep out noise around you if you are a light sleeper.
Whatever you do, don't lie in bed getting frustrated. This will only increase stress and make sleep less likely. Get out of bed and spend 15 minutes meditating and stretching. Take medication on nights when you are particularly stressed out and try to stick to your routine.
For more information on the medications mentioned in this article or additional information to help you relax and sleep seethis site.