Excellent technique for those trying hard to fall asleep

Discussion in 'Casual Chat' started by Vishal P. Rao, Oct 26, 2005.

  1. Vishal P. Rao

    Vishal P. Rao Administrator Staff Member

    I believe most of us have a hard time falling asleep nowadays. I have been an insomniac for over years and it created a havoc in my life. Here's a great way to fall asleep surprisingly fast. I discovered it while watching my 1 1/2 year old son fall asleep.

    The problem with most people who have difficulty falling alseep is that they try too hard to fall asleep. When the converse should actually be the case. Does a baby try to fall asleep? It's only when we become conscious of falling asleep is when we begin to have problems regarding it.

    Before I come to the technique, please make sure you follow some basic guidelines for getting a peaceful sleep. Like:

    1) Have a light early dinner, latest by 8.00 pm.

    2) Fix a regular time to go to bed. Studies show that we get the most peaceful sleep when we go to bed by 10.00 pm.

    3) No strenous mental activities 3 hours before going to bed.

    4) No stimulants like tea, coffee in late-evening.

    5) Consult your health practitioner to make sure there are no associated health problems.

    Now for the technique. Keep your eyes open, focus it on a distant object and start counting your breath/keep your attenion on your breath. Slowly your eyes will get tired and you will fall asleep in no time. If you begin to get thoughts when you close your eyes, repeat the above technique. You may also put on your head phones with some soothing music instead of keeping your attention on your breath.

    Appears to be amazingly simple, isn't it? It works, try it! This is exactly how you have been falling asleep when you were a baby; when you were listening to your english teacher and when you were preparing for your economics exam [​IMG]

    I would love to hear your feedback on this technique [​IMG]
     
  2. homeofficewiz

    homeofficewiz New Member

    Thank you Vishal P. Rao

    I will certainly try that. I will give you feedback
     
  3. pcwork

    pcwork New Member

    Thanks for the tip. Any suggestions for getting back to sleep when you get up in the middle of the night?
     
  4. PT Dude

    PT Dude New Member

    All good tips also check into a supplement that can be bought in any health food store called Melatonin.
     
  5. Vishal P. Rao

    Vishal P. Rao Administrator Staff Member

    Sleep disorders can be broadly classified into two types: One where you find it difficult to fall asleep and another where you fall asleep but the sleep is disturbed or unrefreshing.

    The above mentioned technique works in the first case where the mind is very active and doesn't calm down. Excess intake of caffeine containing products like tea, coffee, chocolates and overstimulation of mind during bedtime through activities like chatting, watching TV, and worrying about the next day can all prevent you from falling asleep. Some more tips that can help this condition are:

    1. Stop turning around in the bed if you are not getting sleep. Go to sleep only when you are drowsy. The more you try to fall asleep, the harder it'll be for you to doze off. Please remember that sleep is not something that you work for. It happens just like all the involuntary processes happening in your body like breathing, digestion, etc.

    2. As far as possible, get up at the same time each day. Our sleep-wake cycle is controlled by circadian rhythms in our brain and Following a regular routine stabilizes the natural rhythms of sleep-wake cycle.

    3. Avoid engaging in stimulating activities like watching television, conversing, staying in bright lights and worrying during bed-time. Meditate, have a warm water bath or a light massage to calm you down.

    4. Stop worrying about sleep. Worrying will only make matter worse. What really fosters restful sleep is a calm and peaceful mind.

    5. Avoid caffeine (tea, coffee, chocolates), alcohol, and tobacco.

    6. Exercise during late evenings. Exercising raises body temperature and hence doing it in late evenings makes the body temperature fall down during sleep, promoting faster sleep. But care should be taken not to exercise close to bedtime. Doing so will only stimulate you and make matters worse.

    As far as possible, avoid very vigorous exercise. Our body recharges and repairs itself during sleep and if you don't get good sleep, vigorous exercise will drain you rather than recharge you.

    7. Working on computers for a long period of time also affects sleep to a great extent. Computer rays are heating to eyes and the body. Prolonged exposure to computers will drain you physically as well as mentally. Watch natural light and greens as far as possible.

    All these should address the first problem of falling asleep. Regarding, disturbed sleep or waking up in the middle of the night, it requires thorough analysis. Consulting a sleep professional is usually recommended because the exact cause can vary from person to person.

    As I've been suffering with disturbed sleep for a very long time, I'll share some tips that have helped me a lot.

    1) Soak a teaspoon of Triphala in a glass of water overnight and consume the entire content first thing in the morning. Drink 2 glasses of water after half an hour. Triphala is a wonderful detoxifier and it'll balance and rejuvenate your system, especially your colon, the seat of all disorders. Don't worry if you happen to make frequent visits to toilet after that. It's just the natural cleansing process, so be happy.

    2) Drink plenty of water. Water hydrates our system and helps in elimination of wastes. Sleep disorders are usually caused by weak digestive system and accumulation of wastes. Taking Triphala and consuming plenty of water will just accelerate the detoxyfying process.

    3) Meditate for half an hour before bedtime. Meditation clams down the mind and helps facilitate deeper and restful sleep. If your sleep is disturbed by over active mind, this will prove to be very useful.
     
  6. homeofficewiz

    homeofficewiz New Member

    Hi Vishal!!

    Thank you for this advice. I have A sleep disorder and I will certaintly try this as soon as possible.

    Believe me having a sleep disorder makes your life miserable.

    Thnak you once again
     
  7. reano

    reano New Member

    thanks man, this is so simple & effective, god bless
     
  8. candy3

    candy3 New Member

    Thank you so much for this tip. I suffer from insomnia as well. I am going to sign off and try this right now - although I am about 4 1/2 hours past your suggested schedule - I'll just say better late than never!
     
  9. Jpark3r91

    Jpark3r91 New Member

    Nice tips man I personally just started doing a few yoga asana right before bed, pretty easy and I don't know why but it makes me sleep like a baby all night long. I believe most can be found here http://www.iyogalife.com/reallifeyoga/Bedtime_Yoga.shtml

    I also like to drink a bit of chamomile tea, it doesn't have any stimulants and is very relaxing I also recommend "sleepytime" tea from celestial seasonings
     

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