Pin It

Tips for Getting to Sleep Fast

Rumpleteazer | Feb 14, 2011 |

0 Comments | Rating: 0

Why Might We Have Difficulties Sleeping?

There are a number of reasons why people have difficulties sleeping, but the most common relate to stress and anxiety. This can relate to transient issues, such as a forthcoming job interview or an academic examination. Usually in these instances the accompanying stress and anxiety will pass once the particular event passes and your sleep pattern will return to normal.

However, some sources of stress and anxiety can be longer lived (such as related to relationships, work or financial issues) and these instances sleep disturbances can continue for extended periods.

Another cause of insomnia can be related to disturbance in the circadian rhythms, for example through working irregular shift patterns or related to jet lag. Some people adjust to the changes quickly with little sleep disturbance. However, some people find this more difficult and this can result in a chronic sleep disorder.

Using Relaxation Techniques for Getting to Sleep

The thing to recognize is that sleeping (or indeed, not sleeping) is a habit and can be the source of many sleep problems in adults. Often what can seriously get in the way of getting a good night's sleep is the act of lying awake worrying about not getting a good night's sleep! So your first task is to break this cycle. Relaxation techniques can be highly effective at getting yourself to a sufficiently relaxed state so as to drift into sleep.

There are a number of different relaxation techniques available. Here are just a couple:

Visualization

First of all, imagine yourself in a place where you are likely to be completely relaxed; a common example is lying on a beach on a desert island, but you may have your own preference. What you need to do is visualize all aspects of this experience, not just what you see, but the sounds around you (the sea breaking on the beach, birds, etc.), the smells (tropical flowers, the sea) and what you might feel (the sand between your fingers, the breeze on your face). Think through how each of your senses may experience these in minute detail.

Progressive Relaxation

Lie on your bed with your eyes closed, preferably on your back. Your aim here is to tell your body, very slowly one bit at a time to relax. Start at your toes. Imagine your toes becoming gradually more relaxed. Then move down to your feet. Again, imagine your feet relaxing and feel their weight sink into your bed. Continue this process moving up your body. Above all, do not rush this process and take it one small body part at a time. If you find yourself rushing, then stop and go back. This takes a little practice, but once you have mastered it you will find that even at the most stressful times you will be able to relax and fall asleep.

Natural Remedies for Insomnia

Another option is natural remedies for insomnia. There are many of course and different people have different preferences, so you may find that you need to try a few to discover what really works for you. I have looked at just a couple here:

Valerian

This is generally available in capsule form made from the valerian plant. Although it is not particularly well understood how valerian works, but it has been shown that it suppresses the nervous system and enhances sleep for many people. It should be taken about an hour before going to bed in order to be effective, although it can take a couple of weeks of use before it starts taking effect.

You should avoid using alcohol with valerian and some people find that they experience headaches.

Lavender

Lavender has been used for centuries for helping with sleep. The great advantage it has over many other herbal remedies is that it can be used in a variety of ways. I can be made into a tea using simply hot water and lavender flowers. Or if you prefer you can make into a sachet to put under your pillow so that you inhale the fragrance through the night. Similarly, it is available in spray form which works in a similar way.