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5 months ago

Women Who Rock with Success- March

Women Who Rock with Success features CEO & Education Instructior Marquita Blades as our cover feature. Women Who Rock with Success is a networking-digital media platform for professional and entrepreneurial women.

T he following list will

T he following list will include 10 ways to fall asleep. Like I said, all of these probably won?t work for you. Still, if you?re trying to learn how to make yourself sleepy, some of these will be invaluable. H opefully these tips to fall asleep will get you snoozing in no time. 58 10 T i p s on H ow to M ak e You r sel f Fal l A sl eep 1.) Sl eep on a sch ed u l e: M any people str uggle w ith h ow to get a good n igh t sleep. O n e of th e best th in gs you can do is to go to sleep ever y n igh t at th e sam e tim e so th at you can wake up at th e sam e tim e. You m igh t n ot th in k th is is on e of th e best ways to f all asleep, but it def in itely h elps. T h e f ir st few days you?ll be tem pted to sleep in because you didn?t get to sleep. I f th at h appen s tr y an d stick it out. I f you wake up on your sch edule, you?ll be n ice an d tir ed by th e tim e it?s tim e to get to bed. 2.)K eep y ou r r oom (an d y ou r bed ) cool : Accor din g to th e N ation al Sleep Foun dation , th e tem per atur e of your r oom is what w ill m atter when it com es to h ow to get a good n igh t sleep. I f you wan t to f all asleep easily th ey r ecom m en d a tem per atur e n o h igh er th an 67 degr ees. You can take th is a step f ur th er by ch oosin g a m attr ess th at h as a coolin g top layer. O n good option is th e Eve m attr ess. T h is th ick, com for table m attr ess h as a coolin g top layer an d is m ade of th ick foam which wor ks for a var iety of sleep sty les. 3.)D i tch th e al ar m cl ock : O bviously in your question to f in d ways to f all asleep you can?t just toss out your alar m clock. You can tur n it ar oun d th ough . N oth in g is wor se th an star in g at th e clock an d coun tin g dow n th e tim e un til you?ve got to wake up. M ovin g th e clock away f r om th e bed, so you can?t see it, w ill m ake for a m or e r elaxin g exper ien ce th at w ill actually h elp to get you to bed f aster. 4.)T r y ar om ath er apy : T h er e ar e a n um ber of scen ts th at can h elp in itiate sleep, but n on e of th em ar e m or e power f ul th an th e sooth in g scen t of laven der. I n f act, laven der is able to keep you calm an d r elaxed, dr op your blood pressur e, an d put you in to a state th at is f avor able for sleepin g. Just br eath e in th e scen t of laven der, in deep br eath s, a few tim es befor e bed. T h is sim ple action m igh t be th e th in g to h elp you call it a n igh t. 5.)T h i n k of th i n gs th at k eep y ou cal m : W h en I was youn ger, I suf fer ed f r om sever e h eadach es. T h ey of ten kept m e up at n igh t. O n e th in g th at occasion ally h elped was th in kin g of th in gs th at r elaxed m e. I would th in k of a place I wan ted to go or h ad been . I would th in k of details about th at place. By visualizin g dow n to th e tin iest detail, I was able to for get about m y h eadach e. Befor e I kn ew it, I would of ten lull m yself to sleep in th e process. I ?ve h ear d th is m eth od of visualization wor ks m uch better th an coun tin g sh eep for m any people.

6.) Con si d er p r ogr essi ve r el ax ati on : You m ay n ot kn ow what progr essive r elaxation is, but it?s r ecom m en ded by th e N ation al Sleep Foun dation . You begin by ten sin g your tow m uscles an d th en r elaxin g th em . You con tin ue doin g th is w ith th e m uscles all th e way up your body, all th e way up to your h ead. Alter n atively, you can m ove f r om your h ead dow n to your toes. Ten se your m uscles for about f ive secon ds an d r elax for 30 secon ds. Fr om th er e, r epeat th e process. Com bin in g progr essive r elaxation w ith som e of th ese oth er tech n iques sh ould h elp you get to sleep. 59 7.)T u r n ou t th ose l i gh ts: O n e of th e m ost h elpful tools in gettin g to sleep is to sim ply tur n th e ligh ts out. Ar tif icial ligh t ten ds to keep people awake. It gets wor se when you add in th e blue ligh t th at com es f r om th in gs like tablets an d cell phon es. T h ese ligh ts suppress your n atur al production of m elaton in th at occur s in your body, which m akes it h ar der to sleep. L im itin g th ese ty pes of ligh ts befor e bed w ill dr am atically in cr ease your ability to sleep at n igh t. 8.)M ak e m u si c y ou r f r i en d : Studies h ave sh ow n th at listen in g to classical or sim ilar ly r elaxin g or slower m usic can h elp in cr ease your ability to sleep. M usic n ot on ly r educes an xiety an d blood pressur e it h as a positive ef fect on sleep. M ost studies h ad par ticipan ts listen in g to m usic for about 45 m in utes befor e bed. T h e m ajor ity of th em r epor ted an easier tim e gettin g to sleep w ith an over all r eduction of in som n ia. 9.) Con si d er p r ogr essi ve r el ax ati on : You m ay n ot kn ow what progr essive r elaxation is, but it?s r ecom m en ded by th e N ation al Sleep Foun dation . You begin by ten sin g your tow m uscles an d th en r elaxin g th em . You con tin ue doin g th is w ith th e m uscles all th e way up your body, all th e way up to your h ead. Alter n atively, you can m ove f r om your h ead dow n to your toes. Ten se your m uscles for about f ive secon ds an d r elax for 30 secon ds. Fr om th er e, r epeat th e process. Com bin in g progr essive r elaxation w ith som e of th ese oth er tech n iques sh ould h elp you get to sleep. 10 .) T u r n ou t th ose l i gh ts: O n e of th e m ost h elpful tools in gettin g to sleep is to sim ply tur n th e ligh ts out. Ar tif icial ligh t ten ds to keep people awake. It gets wor se when you add in th e blue ligh t th at com es f r om th in gs like tablets an d cell phon es. T h ese ligh ts suppress your n atur al production of m elaton in th at occur s in your body, which m akes it h ar der to sleep. L im itin g th ese ty pes of ligh ts befor e bed w ill dr am atically in cr ease your ability to sleep at n igh t. M ak e m u si c y ou r f r i en d : Studies h ave sh ow n th at listen in g to classical or sim ilar ly r elaxin g or slower m usic can h elp in cr ease your ability to sleep. M usic n ot on ly r educes an xiety an d blood pressur e it h as a positive ef fect on sleep. M ost studies h ad par ticipan ts listen in g to m usic for about 45 m in utes befor e bed. T h e m ajor ity of th em r epor ted an easier tim e gettin g to sleep w ith an over all r eduction of in som n ia. 58