HAVE TROUBLE SLEEPING? Here's How To Fall Asleep Easily (MUST SEE)


It's 4 a.m. You know you should be sleeping! You should be logging those crucial seven-plus hours of quality sleep each night. So what do you do? Here's a sleep hygiene guide to get you started, the tips below might help you sleep easier.
    Get out of bed: When you lie awake in bed, you send yourself the wrong message. "You're basically training your body not to sleep in bed, but to lie there and not sleep," researchers say. "And your mind can get conditioned to that. Thus, we come to associate the bedroom with not sleeping well."

    So if you're unable to sleep for about a 15-or 20-minute stretch, slip into your slippers and go out of the room. Try something relaxing and non-stimulating. Listen to music. Read a book. Even consider cleaning the house or doing the dishes! A bath might do the trick, according to the medical researchers, because sleepiness can brew from the post-bath drop in body temperature. Whatever activity you choose, do it away from bed, and return when you're feeling drowsy.

    Try relaxation techniques: Call to arms whatever relaxation tips you know to combat this inappropriately timed alertness. Meditate. Unwind through breathing: simply note the rising and falling of your breath, and focus on the parts of your body where you feel these slow inhales and exhales, whether it's in the lungs, abdomen, tip of your nose or elsewhere. Try muscle relaxation: Working from your toes to your forehead, tightly tense each muscle group for five seconds, and then relax. Visualization is another classic relaxing technique, in which you picture yourself someplace pleasant and calm. And what about the mother of all sleep remedies – counting sheep?


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    Ease anxiety: Sometimes the sleeplessness stems from worry. Your brain is on overdrive, thinking about your bank account and the big meeting tomorrow and your kid's detention. For people who consistently have trouble "quieting the mind" at night, researchers suggest trying to train your mind to think about those things at more appropriate times of the day.  Of course, logging your troubles is all well and good, but it's a habit you build in the light of day, during the hours when you're supposed to be studious and bright. It's not particularly helpful when you're wide awake at 4 a.m. At that point, jot down all your worries on a piece of paper so it's out of your head.

    Another common anxiety that lurks in the wee-hours of a sleepless night is the mounting awareness that you're not asleep when you should be. Stress and frustration –- not typically emotions that welcome relaxation -– escalate as you fret about how you need to be up for work in four (or three or two) hours. The experts' suggestion? Get rid of time cues. No clock watching.

    See a doctor: If your sleeplessness is frequent and impairing your daytime behavior, bring it up with your physician. When people start to feel like they're worried about their sleep during the day, that's probably the time when they need some guidance.

    - NAIJ
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