what are some good techniques to fall asleep quickly besides taking sleeping pills..?

Answer 1

meditating in bed works wonders for me when I cannot sleep.

Answer 2

The trick to falling asleep quickly is to have a body that is relaxed and a mind that isn't running like a freight train out of control. The mind can make the body tense which increases the heart rate. So getting the mind to relax is probably the best solution. Learn how to meditate or use bio-feedback. Any technique that helps to calm your mind will help you sleep.

Answer 3

Taking a "warm to hot"(but not too hot) shower a couple of hours before bedtime because as your body cools you will naturally tire. Another method I have heard of is to try doing a project such as putting together a puzzle with a bright light at your kitchen table and when you feel the slightest bit tired go to bed. That is supposed to help.

Of course all of this won't matter if you have a lot on your mind or are watching Tv or listening to the radio.

Another solution told to those that suffer from imsomnia is to do nothing else in your bed besides sleep. Do not read in bed. Do not watch TV in bed. Just sleep. Not even during the middle of the day is it ok to do those things...it helps your body get used to falling asleep when you go to bed.

Answer 4

Be tired, be relaxed. Some people read, some people find reading makes their mind too active.

Get into a regular sleeping pattern, don't lie in, don't go to bed late.

Have a drink (not tea of coffee) like hot chocolate, which might help. Or don't if it'll make you get up in the night!

Find the best position you tend to fall asleep in.

There are certain foods that naturally help you to sleep. I'm not sure what they are, somone else probably knows. Probably fruit or broccoli, or something!

Get rid of sound and light that can be distracting.

My sleeping patterns are so messed up I'm in the middle of missing a night's sleep so that I can be tired tomorrow night and get back into a normal pattern (I've done it before, and it works). But I'm the first to admit it's not part of a healthy lifestyle...

Answer 5

Try progressive relaxation:

Lay in a comfortable position. Close your eyes and take 3 deep breaths, holding the last for a 5 count before exhaling. Then, allow yourself to continue to beathe deeply, and then starting with your toes, try to picture each body part in your mind as you lightly clench the muscle group associated with them. Emphasis is on the word lightly, because you don't want to give yourself a cramp. That would spoil it wouldn't it? :) Clench, let go, clench, let go and the clench and hold for a 10 count; then allow the muscles to completely relax. Continue moving up the body, allowing the muscles that you've already relaxed to remain perfectly still and perfectly relaxed.

Most people that I've suggested to haven't made it past their stomach muscles. If you do make it all the way up to the top of your head, start over. If nothing else, you'll end up very very relaxed, especially if you're vividly picturing each body part (you won't be thinking of anything else).

Hope this helps.

DH

Answer 6

I take apple cider vinegar throughout the day. Read the website. Just 2 tbls. in a glass of water is especially good before bed because when we wake up our bodies are searching for food. ACV has 93 of them so our bodies are happy. Try some eye exercises too. Close eyes; look up 3 x. Do this until you fall asleep. Good luck.

Answer 7

I use a technique similar to Dan. Start by taking laying on your back with your arms to your side and your palms facing upward. Take 5-10 deep breaths so your body is relaxed. Then as you inhale, feel the breath going into your toes, as you exhale, feel the energy leaving your toes. Do this a few times. Then as you inhale, feel the breath enter through your toes and flow up to your knees. As you exhale, feel the energy flow from your knees back out through your toes. Repeat this a few times. Then go to your thighs, pelvis, stomach, chest, arms, shoulder, neck, head,etc. I first tried this at a yoga class that I went to with my parents when I was 8 years old. I fell asleep when I reached my knees. I'm now 37 and have only made it through my entire body a few times. I usually fall asleep before I reach my thighs. While Dan lightly clenches each muscle, I tend to focus on my breathing and feel the breath enter my body on the inhale, and the energy leave during the exhale so that your body is completely relaxed. It works every time. Good luck!

Answer 8

while i grow to be a nanny putting little ones to mattress, i'd say...close your eyes and picture approximately dreaming. no longer undesirable huh? i think of there is a few reality to that. another strategies: eliminate distractions out of your snoozing area. in case you are able to no longer eliminate all the distractions out of your mattress room (considering you do use it for oher issues) perchance attempt a mosquito internet or cover setup around your mattress to cocoon your self in at evening, so which you have a sanctuary that's exactly for sleep.. in case you are able to no longer sleep arise and bypass to a different place. do no longer lay on your mattress tossing and turning. additionally...do no longer use your mattress for something for the duration of the day. do no longer consume or workout too late interior the day. do no longer drink plenty beverages which you awaken or not sleep from wanting to pee. Get your self right into a nap schedule the place you arise and bypass down on the comparable situations daily. quickly your physique would be waiting to arise and bypass down at those situations. communicate on your mothers and dads approximately taking Benadryl (diphenhydramine, one million @ 25 mg) each now and lower back, or generally for a little while, to konk you out. that's no longer addictive and that's the lively sleep element in all the PM discomfort relievers. it is likewise an antihistimine for hypersensitive reactions.

Answer 9

My brother, who was never the sharpest chap in the world, told me a long time ago to try this method.
When you trying to fall asleep, imagine a hole or "bucket" on your chest. Each time that you think of something, send it straight into the bucket, you will soon fall asleep and stop thinking about things.

Answer 10

Meditation helps me to fall asleep . you just sit up straight & breathe deep; clearing all the thoughts from your'e mind & lose yourself in nirvana. Thinking of absoulty nothing. It's the best way to sleep without sleeping pills or any other medications.

Answer 11

Melatonin is a good over the counter, natural pill. I t comes in 1mg and 3 mg. Start with the 1 mg, to see if you like it. You can get it at Wal-Mart ( where else ) !! They will have the best price. This is not an additive pill - try it and see if it helps !!!!