If you find it difficult to fall asleep, create a calming bedtime routine that minimises any stimulation beforehand.
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Trouble falling asleep can indicate insomnia, chronic pain, or psychological and medical issues.
- Common causes of difficulty falling asleep include anxiety and pain.
- Sleep latency (time to fall asleep) includes inconsistent bedtime, unhealthy sleep habits, non-traditional work shifts, and unmanaged health conditions (stress, depression, anxiety, COPD, GERD, uncomfortable bedding).
- Other factors that impact sleep latency include excessive caffeine consumption, screen use before bedtime, daytime napping, decongestant use, and heavy eating or exercising close to bedtime.
- Engaging in emotional conversations before bed.
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Tips for Falling Asleep Fast
Worry Time & Journalling:
- A helpful tactic is to designate a specific "worry time" in your schedule, where you dedicate around 10 minutes to focus on your concerns solely. During this time, you give yourself permission to worry but also remind yourself that it is limited to this timeframe and jot down your worries in a journal.
The Military Method helps soldiers fall asleep in just two minutes. Here's how it works:
- Relax your facial muscles.
- Drop your shoulders and let your arms rest at your sides.
- Take deep breaths to relax your chest.
- Relax your lower body from hips to feet.
- Visualise a peaceful setting or repeat a calming phrase to ease your mind.
Try the Military Method for faster and better sleep.
Want to reduce stress?
Try Progressive Muscle Relaxation by deep breathing and releasing muscle tension. Here's how:
- Lie down, close your eyes, and breathe deeply.
- Tense and hold your facial muscles for 10 seconds, then release.
- Repeat the tension and release for other muscle groups, starting from your shoulders and moving down to your feet.
- Skip any painful areas.
- Practice PMR regularly for relaxation and stress relief.
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Disclaimer:
This page is for general informational purposes only. It does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information is at the user’s own risk. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. They should seek the assistance of their healthcare professionals for any such conditions.