How Can I Fall Asleep Faster?

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Wireless LAN Security Watch Free Movies Online Windows Task Manager Application Development Getting Things Done Free PDF Reader Android Programs Online Video Sharing The latest sleep research has revealed a good night's rest is more important than we ever thought. Sleep doesn't just reinforce memories and make you feel alert the next dayit flushes dangerous proteins from your brain, maintaining your mental health into old age. So how to fall asleep fast and get the best rest possible? The experts at Stack Exchange (http://stackexchange.com/?utm_source=lifehacker& utm_medium=syndication&utm_campaign=crowdhacker& utm_content=productivity-parenting-fitness-101) chime in.

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Answered at Personal Productivity Stack Exchange (http://productivity.stackexchange.com/a/7957/1306?utm_source=lifehacker& utm_medium=syndication&utm_campaign=crowdhacker& utm_content=productivity-parenting-fitness-101) by W00t

(http://productivity.stackexchange.com/users /1306/w00t?utm_source=lifehacker&utm_medium=syndication& utm_campaign=crowdhacker&utm_content=productivity-parentingfitness-101) I experimented with polyphasic sleep (http://www.supermemo.com /articles/polyphasic.htm) a few years ago and from that I have retained the ability to fall asleep (http://lifehacker.com/5866905 /polyphasic-sleep-cycles-trickyour-body-into-needingAbout this Ad (http://www.greygray.biz /review#ata) About this Ad (http://www.greygray.biz

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less-sleep) quickly pretty much anywhere. My best trick is to pretend to be in REM sleep:

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How Can I Fall Asleep Faster?

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Find a comfortable position to sleep in, close your eyes and squint slightly while looking upwards, basically trying to look at the bridge of your nose. This should not hurt at all. 2. 3. Forbid all thoughts of words and music. Look for patterns in the random noise of your eyelids and try to "follow" it. Once you start seeing complete images you're under way to dreamland. It's ok to suddenly realize that you're doing it and thus waking yourself up a little. Try again. Just relax, think about nothing and watch the pretty pictures. Don't get upset if it takes a whilejust keep going. Using this technique I normally fall asleep in 2-7 minutes. 4. When you're anxious about something, it's really hard to stop thinking about it and it would be better to write it down, thinking it through before sleeping.
Most people go to sleep in a monophasic sleep cycle for 6-8 hours each night. Polyphasic sleep cycles consist of sleeping several times in a 24 hour Read (http://lifehacker.com/5866905 /polyphasic-sleep-cycles-trickyour-body-into-needing-less-sleep)

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Answered at Parenting Stack Exchange (http://parenting.stackexchange.com /a/8047/4165?utm_source=lifehacker&utm_medium=syndication& utm_campaign=crowdhacker&utm_content=productivity-parentingfitness-101) by Mary Jo Finch (http://parenting.stackexchange.com/users

/4165/mary-jo-finch?utm_source=lifehacker& utm_medium=syndication&utm_campaign=crowdhacker& utm_content=productivity-parenting-fitness-101)

While blue may be a calming pigment choice for paint, according to Harvard Health (http://www.health.harvard.edu/newsletters /Harvard_Health_Letter/2012/May/blue-light-has-a-dark-side/), "blue wavelengthswhich are beneficial during daylight hours because they boost attention, reaction times, and moodseem to be the most disruptive at night." Light (http://lifehacker.com /how-to-transform-your-brightand-noisy-bedroom-into-as-1172988690) of any kind decreases the secretion of melatonin, a hormone that helps you sleep, and light at night particularly messes with your circadian rhythm (your daily biological schedule which is driven by exposure to light and
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dark). LED lights and those

curlicue compact fluorescents old style incandescent bulbs.

emit more blue light waves than

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Fluorescent tubes are sold with coatings that can shift the color away from blue wavelengths. Harvard recommends using dim red lights for night lights because they are least disruptive to circadian rhythms. In order to
Good sleep really matters, but even if you have what it takes to get a good night's rest you still have to combat the world around you. You Read (http://lifehacker.com /how-to-transform-your-brightand-noisy-bedroom-into-as-1172988690)

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improve sleep, they also recommend avoiding looking at bright screens for 2-3 hours before bed and spending as much time in bright light during the day as you can. Since you have installed LED lights which are known to emit blue wavelengths, perhaps instead of using them at night, you could use them during the day as a "stimulant." At night, choose dim non-LED, non-fluorescent lighting.

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Answered at Personal Productivity Stack Exchange (http://go.redirectingat.com /?id=33330X911647&site=lifehacker.com&xs=1&isjs=1&url=http%3A%2F %2Fproductivity.stackexchange.com%2Fa%2F3515%2F2217%3Futm_source%3Dlife parenting-fitness-101&xguid=2e417463960ce1883572292ea9ccaa58&xcreo=0& sref=http%3A%2F%2Flifehacker.com%2F&xtz=300&abp=1) by mike

(http://productivity.stackexchange.com/users /1532/mike?utm_source=lifehacker&utm_medium=syndication& utm_campaign=crowdhacker&utm_content=productivity-parentingfitness-101) Here's my bedtime routine that works really well: Install F.lux (http://stereopsis.com/flux/). Seriously just do it (http://lifehacker.com/5158832/flux-changes-your-screenbrightness-by-time-of-day). Get 7-9 of night time hours a night. So, for example, if sunrise is at 6am, then sleeping from 2am10am is eight total hours, but it's only four night time hours. Sleeping at night (http://en.wikipedia.org /wiki/Shift_work#Health_consequences) is a big deal. Do at least one physical activity a day. If you're sedentary all day, your sleep will suck. The more active you are, the better your sleep will be. Computer cut-off time should be at least 1-2 hours before bed. Stretching/foam rolling is also important. Not only will you feel more comfortable and relaxed but you'll speed up your recovery and reduce inflammation (http://www.npr.org/blogs/health/2012/02 /01/146216300/massage-eases-inflammation-in-wornout-muscles). Be well hydrateda minimum two-liters of water each day, more if you are bigger/more active. Water is like oxygen to your body and an essential nutrient (http://www.ncbi.nlm.nih.gov/pubmed/9972188). Getting dehydrated at night isn't too different than having sleep apnea (http://en.wikipedia.org/wiki/Sleep_apnea). Don't go to bed hungry. That doesn't mean to eat exactly before bed but your last meal should be within 2-4 hours of sleeping. Your metabolism doesn't shut down when you sleep.
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Spend the last half-hour/hour reading in bed. Avoid super exciting

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How Can I Fall Asleep Faster?

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books that will keep you up for hours. Take melatonin 1-1.5 hours before bed. Anywhere from 1.5-12mg is fine, just make sure to avoid light sources, especially blue light. Start at the lower end of the dose and ramp up if needed. (I talk more about melatonin and its benefits for sleep/health in this article (http://swolept.com/posts/mastering-melatonin-more-energyfatloss-and-muscle-gain).) Reduce caffeine intake, especially in the afternoon. Caffeine has a 5 hour half-life and can affect your sleep even if when you don't feel wired. Finally, start a bedtime journaling habit. Go over what you've accomplished that day, what problems you've had and make your to-do list for the next day. This puts your mind at ease, ensuring a worry free rest.

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Answered at Fitness Stack Exchange (http://fitness.stackexchange.com/a/4479 /1993?utm_source=lifehacker&utm_medium=syndication& utm_campaign=crowdhacker&utm_content=productivity-parentingfitness-101) by M. Cypher (http://fitness.stackexchange.com/users

/1993/m-cypher?utm_source=lifehacker&utm_medium=syndication& utm_campaign=crowdhacker&utm_content=productivity-parentingfitness-101) Melatonin (http://lifehacker.com /5921048/how-can-i-sleepthrough-the-night) is synthesized like this: Tryptophan (Trp) > 5-HTP > Serotonin (5-HT) > N-Acetylserotonin (NAS) > Melatonin As a result, any food which contains tryptophan is a good candidate. Egg, spirulina, and cod are good sources of tryptophan. As it happens, 5-HTP (http://en.wikipedia.org/wiki/5Hydroxytryptophan) is also a good candidate, since you can buy it as a dietary supplement. Keep in mind though that whether you're boosting Trp or 5-HTP, you're facing a lot of rate-limiting enzymes so there's no telling how strong the effect is really going to be. Of course you can just take melatonin (http://lifehacker.com /5876083/top-10-tricksfor-better-sleep) directly, since it's available as a dietary supplement. If you need anything more
Dear Lifehacker, I'm a terribly restless sleeper, and when I wake up, I'm often not well rested at all. Is there anything I can do to stay Read (http://lifehacker.com /5921048/how-can-i-sleep-throughthe-night)

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powerful than that, go seek your doctor.

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Have your own expertise to contribute? Check out the questions linked above, and see more like them at Personal Productivity

For something we spend half our life doing, a lot of us are pretty awful at sleeping. Here are our top 10 tips for falling asleep faster, getting Read (http://lifehacker.com/5876083 /top-10-tricks-for-better-sleep)

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(http://productivity.stackexchange.com/?utm_source=lifehacker& utm_medium=syndication&utm_campaign=crowdhacker& utm_content=productivity-parenting-fitness-101), Parenting (http://parenting.stackexchange.com/?utm_source=lifehacker& utm_medium=syndication&utm_campaign=crowdhacker& utm_content=productivity-parenting-fitness-101), and Fitness Stack Exchange (http://fitness.stackexchange.com/?utm_source=lifehacker& utm_medium=syndication&utm_campaign=crowdhacker& utm_content=productivity-parenting-fitness-101). If you've got your own sleep problem that requires a solution, ask a question (http://productivity.stackexchange.com/questions/ask?utm_source=lifehacker& utm_medium=syndication&utm_campaign=crowdhacker& utm_content=productivity-parenting-fitness-101). You'll get an answer. (And it's free.)
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