What's the best way to get to sleep fast?
79393
I agree with Lid devil. Relaxation helps a lot. Try not to think about sleep. If the mind or body is active, sleep will not occur. The body has to be totally still and the mind has to slow down. If you keep moving around in your bed a lot or keep thinking or worrying a lot (even worrying about falling asleep is worrying), then sleep will be delayed.\n\nTry to incorporate deep breathing exercises from yoga or taichi. Also you can try self-hypnosis tapes, they are really effective. Both the dead posture in yoga and self-hypnosis incorporate progressive relaxation. Get a self-hypnosis tape as they guide you into relaxation effectively.\n\nTry the dead posture ....Lie down on your back with you hands to the side. Take three slow, deep and long breaths. The breathing should be deep and you should feel your abdomen expanding and contracting with each inhalation and exhalation. Then conciously relax each muscle in your body from head to toe.  Then again focus on deep breathing. Most people fall asleep even before they can finish their relaxation. If you have thoughts like "I am not going to fall asleep", just ignore them and go back to relaxation. It is important to change the mind's attitude and say to yourself "Even If I don't fall asleep, thats ok as long as I am totally relaxed". Then sleep will come automatically, even if you don't want it. However any effort to fall asleep will only delay it.\n\nIf you have made it a habit to sleep at 2.30 a.m., it might take a couple of days to break it. But the body can be trained very easily. Try going to bed at 10.30 tonite and try the relaxation exercise. It might be a little difficult falling asleep for the first couple of days. But soon you will fall asleep pretty quick as soon as you hit the bed.   Having a heavy dinner or wathing too much TV just before going to bed is not very healthy. Also avoid sleeping pills as they make your body dependent on them for sleep. The lesser the activities before going to bed, the deeper and more relaxed the sleep.
1032778
1.a suitable pillow.\n2.Sleep keep  posture "push forehead and raise jaw."\n3.Reduce alcoholis drinking before sleep.\n4.Keep good air circulation enviroment to sleep.
154577
Caffeine.\n\nHere are some things that can help. \n1. Limit daily intake of caffeine especially after 6 pm. \n2. Try to avoid watching TV and hour before bed, if your mind is too stimulated it can keep you awake. 3. Drink enough water during the day, preferably half your body weight in ounces. Water is a metabolism regulator, if yours is stable you will sleep better. \n4. Try to exercise 3-5 times a week, when you sleep your body rebuilds itself, so exercising will allow the body to make you tired by emitting chemicals that allow you to get more restful sleep. \n5. Try to relax about an hour before bed, limit stimulation to your brain, meditate, read relaxing material, listen to soothing music. \n6. One of the best natural treatments for sleep deprivation is lavender extract. Some people dont like it but you put a few drops on your pillow and you will be out like a light.\n\nRegardless of your other issues you have going, some which you may have little control over such as stress, these are small things you can control that can help you sleep better.
161769
There are a rew things that help.\n\n1.  Go to bed early (get at least 7 hours sleep)\n2.  Put your alarm clock so far away from the bed that you have to get up to turn it off and make it annoyingly LOUD.\n3.  Remind yourself of the reason you are getting up early and what benifits it will bring.  i.e.  getting up early for work = money; working out = puts you at the top of your game and improves your health
303777
♡I have occasionally eaten a banana with a glass of milk before bedtime and found that I fell asleep faster. It usually takes me a forever to fall asleep. I think you have to find the food (or solution) that works best for YOU. I've read that you can eat foods in the evening that bring on sleep. There are even foods you should avoid, I've heard. Read on:\n\n"In the evening, eat turkey, bananas, figs, dates, yogurt, milk, tuna and whole grain crackers with nut butters. These foods are high in tryptophan, which promotes sleep. Sometimes eating half a grapefruit at bedtime can help. Keep a food/sleep diary and identify which of these helps you. For sure avoid bacon, cheese, sausage, spinach, tomatoes and wine close to bedtime. These foods contain tyramine, which increases the release of norepinephrine, a brain stimulant."♡\n\nTake a look at this site, it offers some interesting information on sleep and insomnia. Look at the Herbs that could help too. Hope it helps!
1138668
Make sure the bedroom you sleep in is cool and dark. You may want to listen to some tunes, if you happen to be on of those people that can't turn your brain off. This distracts your thinking process. A glass of milk, before you go to bed will actually help some. Cut caffeine drinks off at least 4 to 6 hours before you go to bed. If your bed is uncomfortable, you may need a new mattress, or at least add a egg crate mattress to the top. Your sheets should feel and smell good. They also have aroma therapy sprays, (you spray these on your pillow cases) that can relax you. Also try this, a hour before you go to bed, relax in your favorite chair, and start clearing your mind, and preparing it for sleep. Mind over matter! I hope you "sweet dreams"!
509259
Go outside into the cool air, stretch and breathe for a couple minutes, then go back inside and slam a redbull.\n\nGood luck.\n\nAnd whatever you do, don't justify going to bed before finishing what you have to do or planning out how early you need to get up to get your stuff done.
916886
Ideally if you could take a nap would be the best.\nget off at 6pm, I would stay awake till like 12 or 1 am then get up at 7 or 8 then try an take a 2 hr or so nap at 3. \nLearn to take naps, get up earlier and then take a 1 to 2 hr nap before you have to go in to work.
154587
sleep.\n\nplace your body in a supine position, close your eyes and count sheep until you fall unconscious. When you awake, the 'bags' under your eyes will be less noticeable.\n\nor do this:\nhttp://www.care2.com/channels/solutions/self/929\n\nyawn. I'm gettin' sleepy.
776327
Cramming is self-defeating so prepre KEY questions and get 8 hours of sleep to have an alert mind.  \n\nListen to light classical music to stimulate your mind while sleeping.  \n\nRapid Eye Movement sleep is the best.\n\nEat oatmeal since it is healthy and not heavy as to make you sleepy.\n\nAvoid heavy meals.\n\nBuenas noches muchacho !
549634
well to decreast ur sleeping hours u take coffee and tea is best for this and if you smoke cigrate will help you more
674838
If you do the following you'll sleep like a baby:\n\n1.  No eating late at night.  You want your body to sleep, not digest food.  A good rule of thumb is to not eat anything after 3 hours before bedtime.\n\n2.  No alcohol.  Alcohol may help you fall asleep faster, but it inhibits the deepest stages of sleep, which is where you get the greatest benefit.  Alcohol can also interrupt your sleep.\n\n3.  Give yourself wind-down time.  A quiet place with a good book, maybe.\n\nThat will usually do it.  If you still have trouble, then take 200mg of L-Theanine (you can buy it at a vitamin store), about a half hour before bedtime.  L-Theanine has relaxing qualities.  Another thing that's worked for me is to purchase one of those CDs designed to affect your brainwaves and put you to sleep.  THEY WORK!!  I bought one at Borders's Books.\n\nGood luck!
949862
You need a regular routine, with two aims a) to get you to wake up at the right time b) to get you up and out the house in time to get to work.\n\nTry the following:\nAt night:\n* go to bed at the same time every night. \n* only you know how much sleep you need, but go to bed early enough to get enough sleep\n* you will get better quality sleep if the room is not too hot or cold and has enough humidity, and if you get enough exercise and fresh air during the day.\n* eat at least an hour before bedtime so you don't get indigestion, and don't take any alcohol or caffeine in the hour before bed either\n* after eating, prepare for tomorrow, make sure you have your clothes, papers, etc ready. Check the weather forecast, so you have the right coat, umbrella, gloves, etc ready. Make sure you have your keys/season ticket/work pass'lunch money all ready. This will save you time and stress in the morning.\n* after you have got ready for tomorrow, wind down. Listen to relaxing music, have a hot drink, hot bath, whatever. Put away the screens and read or do a puzzle instead. \n\nIn the morning\n* time how long you need to wash, dress, breakfast \n* then set your alarms for at least15 minutes before you think you need to wake up\n* the art of being a good riser is to get out of bed as soon as you wake up. Don't lie there thinking 'just 5 minutes more....'\n* assuming you don't sleep in the nude, ask your Mum to pull off the duvet, right off the bed. Works every time - and helps air your bed for the next night. \n* wash and dress straight away. Don't hang around eating breakfast in your dressing gown, that's a sure timekiller. You will feel more ready to go if you are dressed.\n* think about what delays you in the morning and fix it. Iron your shirt and make your sandwiches the night before. Get headphones and listen to the news on the way, rather than waiting for the headlines. Check your email when you get to work. Post letters at lunchtime. \n* use lunchtimes to get your personal jobs done eg buying birthday cards, paying bills, pickup dry cleaning; you will get fresh air away from office, which will help you sleep, and it will give you more time in the evening.\n* if you are not a 'morning' person, make it easy for yourself by getting things ready the night before so all you have to do is get  up and go.\n\nGood luck
971045
Realize that sleeping is not something that you have to try to achieve, its something natural that should occur on its own.\nTrying to go to sleep will only keep you more awake, just lay back, don't think too much and let sleep take over you.\n\nHere's some tips to help you ....\n- Ensure you do not eat anything at-least 2 to 3 hours before bed.\n- If you drink too much coffee or high energy caffine drinks during the day, reduce or try to eliminate them completely. Avoid coffee in the evenings, a cup of tea is better.\n- A cup of hot milk (unsweetened) before bed, should help.\n- A good shower before bed works just as fine.\n- Make sure your bed is comfortable, and the temperature in your room is set to a comfortable setting to your body.\n- If there are any external noises distracting you from sleeping, do something about it to ensure its quiet and peaceful.\n- When laying on your bed. Focus on your breathing. If you find your mind drifting to thoughts, slowly bring your attention back to your breathing.\n- Before bedtime, DO NOT engage yourself in an activity that may get you excited, such as reading a book or watching an engaging TV show, this will only make u more alert. However if it relaxes you, then its fine.\n\nHope these tips help.
1020429
for the sake of better sleep: \n\n1. Keep regular hours. The best way to ensure perfect nights is to stick to a regular schedule. If you sleep late one morning and rise before dawn the next, you can come down with a home-bound version of jet lag. To keep your biological clock in sync, get up at the same time, regardless of how much or how little you've slept. \nTry to stick close to your usual sleep schedule on weekends and holidays as well as workdays. If you stay up late on Friday and Saturday nights and sleep-in the following mornings you may give yourself a case of "Sunday-night insomnia": You get to bed early to be bright eyed on Monday morning and try to sleep, but you can't. The harder you try, the more wakeful you feel. When travel or work throws of your routine, try to maintain some semblance of regularity. Eat your meals at the same times you normally do. Try to get some sleep during your usual bedtime hours. And return to your normal schedule as soon as you can. \n\n2. Exercise regularly. Exercise enhances sleep by burning off the tensions that accumulate during the day, allowing both the body and mind to unwind. While the fit seem to sleep better and deeper than the flabby, you don't have to push to utter exhaustion. A 20 to 30 minute walk, jog, swim or bicycle ride at least three days a week--the minimum for cardiovascular benefits--should be your goal. \nBut don't wait too late in the day to exercise. In the evening, you should be concentrating on winding down rather than working up a sweat. And don't expect early-morning exercise to have any impact on the tensions that build up during the day. The ideal exercise time is late afternoon or early evening, when your workout can help you shift gears from daytime pressures to evening pleasures. \n3. Cut down on stimulants. North Americans drink 400 million cups of coffee a day and get extra doses in tea, cola drinks (including diet colas) and chocolate. Some people seem sensitive to even small amounts; others build up a tolerance. \nIf you're a coffee lover, have your last cup of the day no later than six to eight hours before your bedtime. Its stimulating effects will peak for two to four hours later, although they'll linger for several hours more. Late-evening caffeine can make it harder for you to fall asleep, diminish deep sleep and increase nighttime awakening. \n\nCaffeine isn't the only dietary sleep-robber. Tyrosine, a substance found in chocolate, Chianti and cheddar cheese can trigger heart palpitations in the night. Diet pills contain stimulants that can keep you awake. Other drugstore drug interactions can also disrupt you nights. If you're taking any prescription or over-the-counter drugs, ask your doctor whether they may affect your sleep. \n\n4. Sleep on a good bed. A good night's sleep starts from the bottom up. You're less likely to get deep, solid, restful sleep on a bed that's too small, too soft, too hard or just plain too old. Unfortunately, we tend to get used to our old mattresses and box springs--just like a broken-down pair of old running shoes--and may not realize they've gradually been losing their comfort and support. If your bed is older than eight to ten years, use our on-line bed check to determine if it is ready for retirement. In selecting a new sleep set, follow Goldilocks' rule: Try a variety of mattresses and choose the one that feels just right for you. \n5. Don't smoke. Nicotine is an even stronger stimulant than caffeine. According to several studies, heavy smokers take longer to fall asleep, awaken more often and spend less time in REM and deep NREM sleep. Because nicotine withdrawal can start two to three hours after their last puff, some smokers wake in the night craving a cigarette. When smokers break their nicotine habit, their sleep improves dramatically. In one study, two-pack-a-day smokers who quit cut the time they lay awake in bed by almost half. \n6.
1010365
Of course, you already mentioned caffeine.  A catnap or two might help you keep from crashing before the day is out - taking a short 15 or 20  minute rest once or twice in the day.  Any longer and you'll sleep too deeply and won't be able to get up again.\n\nLots of walking around in the fresh air might help, and taking as many breaks as possible from monotonous tasks to move around.\n\nStay as active and busy as possible.
21604
Getting up and walking around helps a lot.  Drink some water.  Find a diversion that can keep you engaged for a minute or so when you get sleepy.  Sometimes when I get really tired in the afternoon I do math problems in my head or try to remember arcane facts about cars.  Q&A is also a good way to keep your mind alert...