A. Hard to Fall Asleep
SWITCHING OFF, STOPPING THE MIND FROM RACING, GETTING TO SLEEP.
Thankfully for some, difficulty falling asleep is reasonably easy to fix. If you sleep well once you have ‘switched off’ and fallen to sleep, then it’s important to find a trigger to make your mind calm, and slow down your brain rhythms ready for sleep.
Provided your inability to fall asleep is not due to other factors (such as Anxiety, Phobias, Irrational Fears, Depression, Muscle Tension, Grief, Restless Legs Syndrome etc) it should be reasonably straight forward.
Tips for falling asleep:
- Review your day, and plan your next day well ahead of bedtime. Ensure there is a notepad and pen beside the bed for any thoughts that come up that need recording.
- Watch what you eat (and drink), and how much you eat (and drink) for dinner at night. See Nutrition and Supplements.
- Establish a personal transition time before bed, which excludes mentally or physically stimulating activity. (That excludes violent or disturbing television too!) Avoid that last alcoholic drink or cigarette before bed. Instead, read something pleasant, look at some pleasing photos, knit or sew, do some personal grooming, etc.
- Check The Physical Sleep Environment to ensure it is set for relaxing.
- Sleep cool rather than warm or hot. The reduction in temperature (especially after having a warm bath, for example) will trigger drowsy feelings.
- Dedicate some time to slowing down and feeling relaxed. Listen to relaxing music, one of our recommended audio CDs (below), or sounds from the Acoustic Relaxation Machine.
- Positive thoughts and positive self-talk are conducive to falling asleep quickly.