How to Fall Asleep Fast

There's nothing more frustrating than staying wide awake after all the world has gone to sleep. If it takes you ages to fall asleep, night after night, it's really a matter of concern. However, the more you worry about it, the longer it will take for you to fall asleep. If you just can't stop yourself from stretching out for that bottle of sleeping pills, think again. Once you start taking these pills, they can become very addictive.

If you are suffering from chronic insomnia, try making some lifestyle changes, instead of wasting your hard earned money on insomnia cures and treatments. Stick to a healthy diet, maintain regular sleeping hours, go to the gym or exercise at home. Follow these tips to fall asleep fast and I assure you that you will no longer be plagued by this question, how to fall asleep fast.

Clear the Clutter
A messy bedroom is, more often than not, an indication of a messy lifestyle. Your bedroom is the one place in your home that should be clutter-free. Organize the room as best as you can and store all the clutter, either in a closet or in the basement. Your bedroom should be used for only one thing - sleeping. Take the TV and computer out of the room. Use clean white bedding to calm the mind. Place a water fountain on your bedside table. The sound of moving water will soothe and relax your nerves, as well as, help you fall asleep fast.

Have a Three Hour Fast
Having your dinner at least 3 hours before bedtime will ensure that you don't have to count sheep. Your dinner should include lots of salad and green veggies. Avoid caffeine and alcohol, before your bedtime. Eat a banana or an apple before going to bed.

Practice Good Sleep Hygiene
Relaxing a few hours before bedtime helps you get ready for sleep. Sprinkle a few drops of lavender oil on your sheets and pillow. Drinking a glass of warm milk, with a pinch of honey, just before going to bed, will surely help you fall asleep faster. Don't forget to brush your teeth before going to bed, as the sugar in milk and honey can result in tooth decay. If you don't like the taste of plain milk, you can try having hot chocolate instead. But make sure that it's caffeine-free or you will have trouble falling asleep. You can try a 2-week regimen to see if your body easily adapts to this habit.

Take a Warm Bath
Light up your bathroom with scented candles. Ask your partner to massage you with lavender and vanilla oil. After the massage, add a few drops of chamomile oil to bath water. Close your eyes and soak in the fragrance. The warm scented water will relax your tired body and help you sleep like a baby through the night.

Buy a Decent Mattress
A good mattress is worth every penny you spend on it. Invest in a good mattress that gives you ample space to move around, while you sleep. You should also make sure that your mattress is neither too soft nor too hard. Sleeping on a wrong mattress can cause muscle strain and lower back pain. While choosing a mattress, make sure that it provides ample support to the natural curves and alignment of the spine.

Limit Daytime Naps
Start a proper sleep schedule by limiting daytime naps. Depriving yourself a nap in the daytime will help you fall asleep faster. But, if you just can't do without it, don't take a nap for more than 15-20 minutes.

Bore Yourself to Sleep
If after so much effort, you still can't sleep, switching on the television won't help. Learn how to fall asleep faster by listening to some soothing music before bedtime. You can also read a newspaper or skim through your work documents. Read your child's essays. Reading poetry also relaxes the mind. But don't take up a crime thriller which will make you say, "Gee, it's four o clock already!".

Soundproof Your Room
If it's the noise that's keeping you awake, soundproofing your room is a good idea. Close all the windows, if you live in a place where you hear constant traffic noise. You can also consider wearing earplugs to bed. If despite all your efforts, you can't block out the external noise, buy a white noise machine. These machines drone out the external noises, by producing a neutral humming sound.

Adjust the Lights
If you are suffering from insomnia, a pitch black room will really help you fall asleep fast. For those who can't sleep in the dark, using a soft light really helps. A soft bedroom light triggers our natural sleep cycle. Use low-watt light bulbs in the bedroom, while keeping a brighter table lamp for reading.

Practice Deep Breathing
If you are still wondering, how to fall asleep quickly, try some deep breathing exercises. Wear a loose cotton nightdress. Position yourself comfortably on your back and inhale deeply. Watch your stomach rise. Count to six and then exhale. Repeat this exercise for 10 minutes. You will, no doubt, enjoy a good night's sleep after this.

Learning how to fall asleep fast is easy, if you just follow these tips. If you have tried out everything and you still can't fall asleep, you might be suffering from a sleep disorder. In such a situation, consult a doctor and seek help. To know more on how to sleep fast, you can refer the article Insomnia - How to Cure it