Insomnia: Tips to Help You Fall Asleep

It's not pleasant to toss and turn trying to fall asleep knowing that you're going to feel tired the next day if you don't get some rest. Then the thought that you're not going to get enough sleep causes anxiety and that makes it even harder to fall asleep. I find myself looking at the clock and thinking "ok if I fall asleep right now I'll get 7 hours of sleep". Then if I don't fell asleep for another hour I think "ok if I fall asleep right now I'll get 6 hours of sleep" ... and the vicious cycle repeats itself over and over until somehow I manage to fall asleep.

Here are some things I try that usually help, but sometimes I have to use more than one method to catch those elusive ZZZ's.

1. Read a book before going to bed, but don't read anything that's action packed. Read something soothing and pleasant.

2. Make yourself yawn and this might trick your mind into thinking you are sleepy.

3. Keep a notepad and paper beside your bed. If you are tossing and turning thinking about all the things you need to get done the next day, and are afraid you won't remember them all when you wake up, then jot them down on a piece of paper. Then you can forget about them and won't have to lay there worrying about them.

4. Sing a song or recite a poem over and over in your mind to distract your thoughts from worrisome things.

5. Think about a boring experience, like sitting in a waiting room at the doctor's office or sitting through a boring meeting at work. If you're like me, times like these make you want to nod off to sleep. So meditate on that that tired heavy feeling until your body starts to feel that way again. Then you'll probably drift off to sleep.

6. Count backwards or spell words in your mind. This distracts your thoughts from worrying about not being able to fall asleep.

7. If noises from the crickets or neighbor's dog are keeping you awake, buy some good earplugs. I myself use the white noise of a fan to drown out annoying noises.

8. Pretend it's time to get up and you're hitting the snooze button to catch a few more minutes of sleep. You'll be surprised how your mind will revolt at the idea of waking up and want to go to sleep.

9. Don't lie there and toss and turn for more than 30 minutes or so. Get up and do something non-stimulating for a while and then try sleeping again.

10. Take a warm bath right before bed. It's a great way to relax your body and mind.

If you continue to have problems falling asleep for several days or weeks, it might be time to see a doctor. You might need sleeping pills or even medical treatment for sleep apnea or depression.

Sweet dreams!