BEST TIPS FOR FALLING ASLEEP FASTER

13 Tricks For Falling Asleep Faster

Goodmorning Everybody On Sunday

Research shows that being continually sleep-deprived makes you dumb

irritable, distracted, unhappy, and fat-- among other terrible things.

But knowing that sleep is necessary, and the science behind why, just

makes the feeling of lying awake at a.m. worse.

To help the night owls among us get some rest, we gathered the best 

practice from sleep science.  The experts call it "sleep hygiene."  Here

is a crach course.  Given step by step in the following:

1= Get into a bedroom routine.

Do the same relaxing things before bed every night--the ritual clues

your mind and body that it's time to get to bed.  Go-to exercise in-

clude hot baths and deep reads, which "Bill Gates", "Ariana Huffington".

and other high-achievers swear by.

2= Arrange your bedroom for maximal sleepability.

Sleep to Live Institute director Robert Oexman tells Business Insider

that you should keep your room cool [between 65F and 68F]and dark.

Get some balckout curtains if outside lights are an issue.

3= Don't use your phone as an alarm clock.

Lots of us rely on our iPhones to wake us up in the morning.  The only

proble is that if can't sleep, you'll get the itch to fuss with your phone,

which is loaded with app-based stimulants.  Don't let that happen to 

you "your bedroom should be reserved for relax and sleep.

4= Practice deep breathing.

Putting a little inttention into breathing deeply is a way of signaling to

your body that its safe to relax.

Family therapist Vikki Stark walks through the technique on Psychology

Today: 

"On the inhale, visualize the clean air coming into your lungs, traveling

around your body and cleansing all your cells.  On the exhale, imagine

all the toxins and negativity being safely expelled into the atmosphere,

leaving your body rstored.  Focus on this steady, calm inhale-exhale,

and I guarantee that you will start to feel more peaceful and relaxed.

But it's not going to happen the first time you try it.  It's an excercise

so you need to practice it to get the best effect.  Keep going till you

feel your body let go."

5= Relax the muscles in your toes.

To release the workday stresses that have made a home in your 

muscles and tendons, use "progressive muscle relaxation" when you'

re lying in bed.  It's pretty simple: you tense-then release-a muscle

group, and then move on to another one.

Catherine Darely, director of the Institute of Naturopathic Sleep 

Medcine in Seattle, advises focusing this progressive relaxation tech-

nique on your toes.  "Curl your toes tightly for count of seven, and 

then relax," she says in Health.com.  "Repeat through each muscle

group, working up from your toes to your neck."

6= Occupy your mind with a mental excercise.

Counting sheep is so last night.  The better option: Sleep expert

Dr. Vicky Seelall says to try counting backwards from 100 in multiples

of three.  The rhythm of counting can lull you into a sleepy state, and

counting in multiples of three has a bit of a challenge to it, so that you'

ll actually have to pay attention.

7= Get out of bed.

Harneet Walia, a doctor a the Cleveland Clinic's sleep Disorders Centre,

says if you can't fall asleep, 30 minutes of lying in bed you should get 

up "You're basically training your body not to sleep in bed, but to lie

there and not sleep." Walia tells US News.  "And your mind can get 

conditioned to that."

So avoid a screen and do calm, such as reading a book, lidtening to 

music, or even doing the dishes.

8= Get your worries out of your head.

If your mind keeps babbling about what might happen tomorrow, next

week, or next year, get it out.  Wallia suggests you try "jotting down 

all your worries on a piece of paper so it's out of your head," which 

sounds like good advice, given that "expressive writing" has been 

found to be an awesome approach to soothing anxiety.

9= Getting your alarm clock away from you.

One of the worst parts of sleeplessness is the mounting awareness 

that you're not getting enough sleep.  To avoid that, exile your clock.

"No clock watching, "Walia says, "That's a big no-no. Turn the clock

around."

10= Try visualizing a beautiful experience.

If you keep ruminating over something that happened today, occupy 

your mind elsewhere.

Here's a suggestion, care of Cosmo: "Picture yourself in a place that's

unrelated to whatever's dominating your thoughts, and focus on the

specifics of the senario.... For example, relive a favourite vacation, 

such as that trip to Mexico, and call to mind sensory details such as

the feel of the water on your skin, the colours of the fish you saw while

snorkeling, and the taste of margaritas you sipped as sunset."

The vividness has a helful side effect: it distracts you from what you'd

be thinking of otherwise.

11= Get enough excercise during the day.

Your body isn't going to feel the need to rest it you haven't given it any

work during the day. " If you're sedentary all day, your sleep will suck,"

Lifehacker reports.  "The more active you are, the better your sleep will 

be."

12= Get a better pillow.

Pillow research [it's thing] has shown that amedium-firm brings the best

improvement to people's sleep.  Why? Because a pillow should support

your head and neck.

Also, Oprah magzine says to pick up non-allergenic pillow if you think 

you might be allergic to down.  Then get a dust mite protector to keep

those mites from messing with you.

13= See a doctor. [last resort]

If sleeplessness is a chronic problem, the experts all recommend talking

to a professional.

Business Insider = by Drake Baer

Vivian Giang contributed research to this article.

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