McKay 1

Information Effect

Goals & Choices

Heather McKay

I feel like with the topic of sleep its kind of clich to write about benefits or

dangers of not getting enough sleep, so I really wanted to try and stretch the genre a

little and pick the option that isnt really considered right off the bat, in which I

chose to focus on proposal. I honestly feel like everyone has heard many different

benefits and cons of sleep at least at some point in their lives and the way I view it

is that even though we are aware of such things, if we are not motivated or obligated

to make a change than the change wont be made.

I didnt want to leave my audience at a cliff hanger by giving them warnings

and information about a problem and then not even giving them a solution or advice

on what they can do about it. So I believe the best way to go about this information

effect is to inform my audience on, How to fall asleep fast when you are not feeling

tired? With such a topic it is nearly impossible for me to guaranty that one method

will work for everyone in my audience without fail. Not everyone is the same, so I

had to consider a more broadened view and try to carefully pick the different

techniques that I believed would fill in for another method if it were to fail. So I have
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advised a variety of different techniques and methods that my audience could pick

from, in case of the common differences between people and the method does not

quite suit or work for them.

When explaining the different methods and techniques I tried my best not to

complicate the instructions, with the intension of helping my audience to

understand that they really are simple and if followed they will work and they can

rest well.
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Heather A. McKay

Professor Charlotte Howe

English 2010

24 March 2017

How to fall asleep when you are not tired

Finally! The sun is setting, and your day has come to an end. Youre

exhausted from the long list of due assignments and final projects not to mention

the continuous studying youve been doing for your upcoming math exam. But now

the time is yours, and you can finally get some shut eye. Yet you go to bed early, and

sleep just doesnt seem to come.

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Even if you dont suffer from insomnia, odds are youve experienced nights

when youve tossed and turned, wondering why you cant drift off. Being unable to

sleep can be extremely frustrating, especially when you have a tight school schedule.

If trying to fall asleep when youre not tired is a continuous problem in your

life, you can likewise change your routine, regardless of the fact that you feel wide

awake. There are many different tricks and methods you can use to relax your mind

and body, enabling you to fall asleep faster and easier. If youd like to change this

situation, keep reading. Ill explain the details and share a process for training your

brain to fall asleep almost instantly when youre ready to go to bed, and ensuring

that you greet the next day feeling refreshed.

Drop Caffeine
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First off, if you drink coffee, tea, cola,

or any caffeinated beverages on a

semi-regular basis, this method wont

work, so I recommend that you get off

all caffeine for at least 2 weeks before

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this area. Simply eliminating all

caffeine from your diet can improve

your sleep habits tremendously.

Avoid electronics before bed

blue light from a screen

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simulates daylight and causes

your brain to produce Cortisol, a

Turn off all visual stimuli at
stress hormone that keeps you
least an hour before bed. The
awake.

Do not nap during the day

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With every waking hour your

bodys desire to sleep increases

but napping resets your sleep

drive and can keep you awake at

night.

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Have a regular sleep schedule (even on weekends)

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Your body has a natural

biological clock called a

Circadian Rhythm. Sleeping in

or staying up late can distract

this rhythm, making it harder

to fall asleep the next night.

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Adjust the temperature

The temperature in the room

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should be slightly cooler than
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whats comfortable for you. A

slight drop in temperature
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induces sleep. Dr. Christopher 67 degrees Fahrenheit for

Winter, Medical Director at optimal sleep. Temperatures

Charlottesville Neurology & above 75 degrees and below 54

Sleep Medicine, says your degrees can disrupt sleep.

bedroom should be between 60 to

Take a shower

Once again, your body

temperature plays a big role in getting a

good night's rest. If you're going to have

a shower before bed, make it a cold one.

When we take a warm shower close to

bed, we raise our body temperature,

which naturally falls around 10 p.m.

The cold shower triggers your brain to

elicit sleep signals telling the body its bed

time.
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 McKay 9

Breathing 4-7-8 Method

1) Place the tip of your tongue

behind your two front teeth.

2) Exhale completely.
3) Close your mouth.
4) Inhale through your nose for

four seconds.
5) Hold your breath for seven

seconds.
6) Exhale completely through

your mouth again for eight

seconds.
7) Count seconds, that way you
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will focus on this and your

thoughts wont wander.
8) Repeat until you fall asleep.
 Practice this exercise when you lay down to go to sleep at

night, and also if you wake up during the night and have trouble falling

back to sleep. This is especially helpful if you find your mind racing or

preoccupied. The idea is to continue to redirect your attention to your

breathing and your body any time you find yourself lost in thought.

When you let thoughts go and simply keep your attention on your

breathing, you are better able to welcome sleep.

The best sleep habits are consistent. Everyone is different, so

how long it takes you to adapt to the different methods depends on your

particular brain. Im sure some people will adapt fairly quickly, while others

may take longer. Sleep is critical for everyone and having a routine can be

very beneficial in the process. Make waiting for sleep now be something of the

past.

Works Cited

Breus, Michael J. "New Details on Caffeine's Sleep-Disrupting

Effects." Psychology Today. Michael J. Breus, 16 Dec. 2013. Web. 24 Mar.

2017.

Chris. "Not Getting The Sleep You Need? Try This Simple Trick." Greatist.

Greatist, 02 Mar. 2017. Web. 24 Mar. 2017.

 Dumontet, Phil. "How This Showering Trick Can Make You More Energized

for the Workday." Entrepreneur. N.p., 09 Jan. 2015. Web. 24 Mar. 2017.

Gates, Katlyn. "Science Says Sleeping In A Cold Room Is Better For Your

Health." Simplemost. N.p., 28 July 2016. Web. 24 Mar. 2017.

Keong, Lori. "5 Expert-Approved Ways to Fall Asleep Faster." Marie Claire.

N.p., 02 Feb. 2017. Web. 24 Mar. 2017.

Orlov, Alex. "9 Ways to Fall Asleep Faster (Without Counting Sheep)." Life by

Daily Burn. N.p., 14 July 2016. Web. 24 Mar. 2017.

Weil, Andrew . "The 4-7-8 Breath: Health Benefits &

Demonstration." DrWeil.com. N.p., 22 Mar. 2017. Web. 24 Mar. 2017.

"What is Circadian Rhythm?" National Sleep Foundation. N.p., n.d. Web. 24

Mar. 2017.
 "5 ways to get a better night's sleep." The Week - All you need to know about

everything that matters. N.p., 02 Dec. 2013. Web. 24 Mar. 2017.