Methods tricks and tips that actually work to get you asleep fast and stay asleep.
Many have tried herbal remedies, drugs, breathing techniques, thought exercises.
over the counter sleep aids and anything they could think of to get to sleep.
Here we report on what works and what does not. here.
If you are reading this advice you have probably had trouble going to sleep and staying asleep and
probably don’t need to be told things like avoid caffeine before bedtime.
You may have delayed sleep phase syndrome (DSPS), sleep apnea, or some form on insomnia .
Here we only list things that have been found to actually work to get to sleeping soundly.
We aren’t going to list things that probably won’t help you get to sleep much such as not drinking water so you don’t have to get us to use the bathroom.
Here we list only the best solutions for chronic insomnia and breaking sleep depravation.
Most effective commonly recommended over the counter medications:
Melatonin is a chemical produced naturally in the body. It is an antioxidant, and tells the human body when it is time to sleep.
It regulates the circadian rhythms (the sleep-wake cycle) by causing you to become drowsy.
This chemical is produced naturally in your body.
The amount of daylight and darkness you get each day affects the amount of melatonin in the body.
Many people do not produce enough melatonin and this supplement can help the body return to a normal sleep cycle.
It has greatly helped me, the author, in my quest for better sleep and is considered one of the safest sleep drugs on the market.
As the body can become accustomed to regular melatonin supplementation some advise to cycle off it.
once it a while and not use dosages larger than recommended on the bottle.
Take one hour before you plan to sleep for maximum effectiveness. I personally use Source Naturals Melatonin, Orange, 5 mg, Tablets, 200 tablets every night.
If you click on the link you will find them on Amazon for a great price.
5mg is a fairly large dose but I have found that is what I need to really be affective for me.
I’ve taken this for years and never had problems. It is sublingual so you put it under your tongue.
It has a good taste and also contains vitamin B-6. This is my number one recommendation for those having trouble falling asleep.
Doxylamine is a long lasting drug for when you need to catch up on long overdue sleep.
The author has found that this drug will induce sleep and keep you asleep for up to 12 hours.
If you are having trouble staying asleep and keep waking up during the night or wake up too early in the morning then this is a good drug for occasional use.
This is not a good choice if you need to wake up early in the morning. It can cause some drowsiness the following day.
It is also not a drug that should be used long term.
Found in Benadryl allergy capsules, several sleep aid medications, and Dramamine.
You should NOT take Dramamine to sleep however as it contains a stimulant.
Be sure you are only taking Diphenhydramine. Regular dose is between 25-50mg.
This should only be taken on occasion when you really need some sleep.
It will keep you asleep around 6-8 hours. Great for when you can’t get to sleep but still need to wake up the next morning.
Calming the mind and creating healthy habits:
Being in a calm state of mind is one the most import steps to good sleep.
If you are stressed, preoccupied, angry, or feeling other strong emotions it can keep you from sleeping properly.
Be sure to limit stressful or stimulating activity before bed such as work, watching tv or movies.
Even if these things feel relaxing they may be stimulating your mind to release adrenaline or keep your thoughts away from sleep.
If you can’t avoid these things before bed, meditation is the fastest way to clear your mind and relax your body.
Use soft massage style music and allow yourself to meditate and stretch out your tight muscles.
Just ten minutes of this will be worth more than an hour tossing and turning in the bed trying to release your stress.
Hypnosis style audio books can also help you relax at night through self-hypnosis techniques.
Cognitive Behavioral Training (CBT)
Cognitive Behavioral Therapy for Insomnia called CBT-i is a clinically approved training method for teaching your body correct routines for sleep.
It involves doing healthy habits and training procedures to get the body and mind back in the proper state for optimum efficient sleep.
This often involves following the instructions of a professional and attending regular classes.
Online training can be done as well. For more information on CBTI
Going to bed and waking up at the same time each night is very import for the average person.
I’m keeping this in the somewhat effective position however because if you really have sleep problems such as insomnia.
or you’re a light sleeper or you have sleep apnea, then you need more than just a steady bedtime.
It will probably not be enough to keep you from having problems, though it is certainly a great place to start.
It also helps to avoid naps during the day if at all possible.
Exercise early in the morning wakes up the body and gets the metabolism going for the day.
By the time night hits, your body feels like it has used the muscles and now is ready for rest.
A related method is called progressive muscle relaxing.
This involves tightening a muscle group and holding that tightness for a few seconds then releasing and relaxing that muscle group.
This is usually done feet first and then working your way up the body until all muscles are relaxed.
Blocking Sound and light in your environment
White Noise Generator Marpac DOHM-DS, Natural White Noise (actual fan inside) Sound Machine.
This is THE white noise generator. It is the original and loudest sound machine.
It will block out street and traffic noise, neighbors, roommates and other sound disturbances in apartments and homes.
Ear plugs, sleep mask – If you are a sensitive sleeper like me you are easily awoken by sounds, lights and just about anything else.
Foam ear plugs keep out the sound around you and sleep face masks block out the light in your environment and tell your body it is night time.
This wonderful mask wraps around your entire head to block almost all light and also dampens some noise.
Natural remedies, alternative drugs and somewhat effective medications:
Valerian Root Extract
A plant that help some people fall asleep. I find it far too mild to help with my sleep troubles.
ZMA (Zinc monomethionine aspartate)
Often used by body builders to help repair their bodies at night. It is often reported to help with sleep.
I have only noticed minor improvements
The human body temperature drops when it is sleep time. Sleeping in a cool room can help trigger the body to begin the sleep cycle.
Often drank tea style this organic herb has shown some results in relaxing people and helping them fall asleep.
Not effective at all:
Lying in bed getting angry and frustrated only to make yourself less relaxed.
If you are fighting yourself you are keeping your mind engaged and increasing stress hormones that make it more difficult for you to sleep.