Can't Sleep? 5 Ways You Can Learn How to Fall Asleep Fast
Fact: Insomnia leading to sleep deprivation could cause severe health problems, maybe even death.
I know that sounds unbelievable, but it is true. In a recent article published on June 27, 2012 by the Huffington Post, a 26-year-old Chinese man actually died after going for 11 days without sleep. Seems he was attempting to stay awake and watch every game in the recent European Championship soccer matches.
Apparently, staying up and going so long without sleep weakened his immune system to the point that it caused his eventual death. You can read the article for yourself here.
Past research findings published in Scientific American have indicated that it is possible for people to go for as many as 10 days without sleep while not suffering any significant health risks, but that is rare.
While the health of these sleep deprivation study subjects did not experience any serious problems with their health, they did have problems with perception, concentration levels, awareness, irritability, hallucinations and other similar problems. These conditions worsened the longer study subjects were awake. If you're suffering from insomnia, you know what I'm talking about.
Insomnia Can Lead to Bigger Problems
OK, so you're not staying up for 10 or 11 days and this doesn't affect you, right? Well, maybe you should consider the following facts about insomnia and sleep deprivation.
After just 24 hours without sleep, bad things are already starting to happen to your body - like a rise in the levels of stress hormones and blood pressure levels. These conditions can lead to heart problems among other things.
After just a day or two without sleep, your body may have difficulty metabolizing glucose, internal body temperatures begin to go down and your immune system stops working. After several days with no sleep, things just continue to get worse.
There are currently no studies that have discovered why going for many days without sleep may be fatal, however, studies done on animals have indicated that going without sleep for two weeks can lead to death, according to Scientific American.
Even if you're not going for days without sleep, the lack of restful, adequate sleep can lead to other health conditions.
Adequate sleep is defined to be about 10 to 11 hours each night for kids, 7 to 9 hours for teenagers and about 8.5 to 9 hours or more for adults.
Cumuluative lack of sleep caused by chronic insomnia may contribute to other health problems like obesity, diabetes, depression, heart disease and depression.
If you'e having trouble sleeping, you're probably reading this article in the middle of the night or after several nights of being deprived and you need some helpful, solid advice to help you learn how to fall asleep...
Method #1 - Exercise Defeats Insomnia
It has been common knowledge for some time that exercise may help beat insomnia. As a matter of fact, exercise is one of the most effective methods to lessen or beat insomnia.
Exercise is known as a beneficial stressor to the human body. Your brain actually knows how to compensate for the exercise by increasing the amount of time you sleep.
- Sleep, Exercise, exercise to combat insomnia, sleep disorders, etc.
People who regularly engage in exercise have fewer episodes of sleeplessness. Exercise promotes improved sleep quality...
Exercise also promotes the best, restful stage 4 sleep. One note here, you should not exercise for at least 4 hours before going to bed.
A study done at Stanford University of Medicine showed that people who exercised for 20-30 minutes each day fell asleep up to 50% faster and slept longer.
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Electromagnetic signals from cell phones can change your brainwaves and behavior. But don't break out the aluminum foil head shield just yet...
Method #2 - Cell Phones and Falling Asleep
If you want to learn how to fall asleep fast, simply turn off cell phone 1 hour before bed. Recent research indicates that the electromagnetic radiation produced by cell phones and other WiFi devices may actually hinder the ability to get to sleep.
All brain activity comes from bioelectrical pulses generated and transmitted by neurons through a system of complex neural circuits. Electrical brain wave patterns may be disrupted by signals produced by a cell phone, causing aberrations in normal sleep patterns - sometimes long after the cell phone is turned off. Turn off the cell phone may help you beat insomnia.
Method #3 - Aromatherapy, Essential Oils and Insomnia
Some of the best essential oils used in aromatherapy to treat insomnia include clary sage, bergamot, chamomile, jasmine, frankincense, marjoram, lavender, sandalwood, rose and ylang ylang.
In Europe years ago, children were sent to bed with a small herb-filled pillow filled with hops, lavender, chamomile, melissa and dill to help them sleep. Adults would make pillows filled with dried hops which have a natural, mild sedative effect.
Other effective insomnia treatments include a warm bath with chamomile and lavender oil added. Some aromatherapy treatments may be obtained by burning an aroma scented candle. You can find more information and essential oil recipes to beat insomnia and learn how to fall asleep at the link below:
- Discovery Health & Aromatherapy Insomnia Cures
No need to count sheep all night with our aromatherapy treatment for insomnia. Learn how to make it yourself with our easy recipe and instructions.
Method #4 - Take an Imagination Vacation
The main trick to this method of learning how to fall asleep fast is bringing the outside awareness of your surroundings to the inside of your mind. Some have a fancy term for this - guided imagery.
I just call it a little imagination vacation. In simplest terms possible, this is how it works: When awake, your mind is aware of external surroundings and images.
Images are how your mind communicates with your body. When you think of a place from your past, you see it in your mind. Your mind also remembers the feelings and sensations associated with that memory.
When you see that place in your mind's eye, the mind tells your body to experience those associated feelings and sensations. In other words, if you can imagine a relaxing place in your mind, your body will also relax.
Reading does the same thing by causing you to see images in your mind rather than outside, or in plain sight. This inward imagining makes it easier to learn how to fall asleep fast and beat insomnia.
Method #5 - Melatonin for Insomnia
Researchers at the Massachusetts Institute of Technology (MIT) discovered that melatonin (a hormone normally secreted at night in humans) can help adults get a better night's sleep - especially older adults.
According to this study, about 0.3 milligrams was enough to restore normal sleep patterns and sleep all the way through the night. Melatonin is a natural substance and readily available in most health food stores and the most popular dosage is 3 milligrams - that's about 10 times the amount used in the MIT study.
Too much melatonin can actually cause potentially serious side effects and even cause a "melatonin hangover" in some people. Before using any substance, it's best to check with your doctor first.
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