The most common reasons for difficulty falling asleep are stress, untreated illness or a disruption in the circadian rhythm (your natural biochemical sleep pattern). No single method will be effective for everyone. For example, supplements like melatonin and valerian root often help when the problem is circadian rhythm disruption, but will have little effect if the source of the problem is a sleep disorder. Consider consulting your doctor to rule out an underlying illness. If you do not have a condition that requires medical attention, one or more of the following should help you get to sleep.
Synthetic Melatonin
Melatonin is a hormone that is naturally produced in your brain. This hormone makes you sleepy when it gets dark and causes you to wake up when light is present. A synthetic version of this natural hormone is available at most health food stores and drugstores.
Valerian Root
Valerian is a flowering plant with pink or white flowers. The root of this plant has been used for centuries as a remedy for insomnia. In herbal medicine it is often recommended for its sedating effects. This herb is usually sold in health food stores.
Natural Breathing
Natural breathing is the process of breathing with your diaphragm instead of your upper body. Upper body breathing is typically shallow and creates tension and alertness. Breathing with your diaphragm causes you to draw in more air, creating a sense of calm and releasing muscular tension. Do this for 10 to 15 minutes as you lay down to sleep.
Thought Releasing
If rethinking events from the day is keeping you awake, this technique may be helpful. Releasing thoughts is a matter of guiding your focus away from stimulating thoughts. Visualize relaxing images or recall moments of tranquility from your life. Another technique is to create a bed-side journal where you write your concerns with the intention of getting back to them. The idea is to consciously make the decision to "release" the thought for the next seven or eight hours.
Good Waking Habits
Waking habits such as regular exercise, avoiding alcohol and caffeine, and eating in moderation have all been shown to assist in falling asleep faster. Establishing habits such as regular exercise are not as difficult as most people think. Just 30 minutes of moderate exercise daily has been shown to have a significant effect on decreasing the amount of time needed to fall asleep at night.
Helpful Sleep Environment
A sleeping environment that is conducive to relaxation is central to falling asleep. Eliminate light and sound that may be interfering with your body's natural sleep pattern. Ear plugs and an eye mask are often effective if you cannot change the environment.
Bedtime Routine
Establish a regular sleep routine and keep to it even when your schedule changes--such as days off from work. Modify your behavior in the evening so that you begin to slow down and create a sense of calm. Find relaxing activities that do not stimulate your mind or body for the last two to three hours of your day. This may mean eliminating entertainment and all work from your late evening hours.
References
- "The Harvard Medical School Guide to a Good Night's Sleep"; Lawrence Epstein and Steven Mardon; 2006.
