Ways to fall asleep-3-step-guide for best results

Falling asleep? No problem.

asleep

But staying asleep can be tough. Follow our three part guide  to getting your best night’s sleep ever.

If you are anxious all the time or suffer from an anxiety condition, chances are you don't find it very easy to fall asleep. Relaxing your mind at the end of a full day is challenging at the best of times, but when you also have anxiety to contend with, you may find yourself physically and mentally challenged when trying to convince your body to sleep.

Follow this 3 step guide to get a bit of sleep:

1.Prepare

Seize the Daylight

Start the day right: early-morning sun helps set your body clock. When the alarm sounds, open the blinds! Or better yet, get outside.

Install a Nightlight

Put it in the bathroom so you don’t have to hit the overheads if nature calls. Or invest in a lighted toilet seat.

Stay Up

Clock says it’s bedtime, but you’re not tired?Wait until you’re naturally sleepy, and then go to bed.

2.Bedtime

Turn On a Fan

It’ll keep you cool (essential for staying asleep), and the white noise blocks out disruptive sounds.

Evict Sparky

Hey, we like dogs too. But if yours keeps you up, put him in a crate outside the room. He’ll be happier with a well-rested owner anyway.

Listen to Music

Doing this before bed can improve sleep quality; it’s something to focus on besides your thoughts. Stick to classical or
instrumental.

Ditch the Clock

No phone or watch either. Put it in a drawer, under the bed, wherever. Number watching in the middle of the night will only stress you out.

3.If You Wake Up Anyway...

 

Relax

Try progressive muscle relaxation: start with your toes and work your way up, tensing and then releasing muscles throughout your body.

Take Melatonin

If all else fails, take a low dose (1 milligram, max) during the night to remind your brain that you’re supposed to be sleeping.

Source : Andrew Spector, M.D., neurologist and sleep medicine specialist, Duke Health