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Are You Still Awake? 5 Ways to Fall Asleep Fast

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Fact: Insomnia leading to sleep deprivation could cause severe health problems, maybe even death.

I know that sounds unbelievable, but it is true. In a recent article published on June 27, 2012, by the Huffington Post, a 26-year-old Chinese man actually died after going for 11 days without sleep. Seems he was attempting to stay awake and watch every game in the recent European Championship soccer matches.

Apparently, staying up and going so long without sleep weakened his immune system to the point that it caused his eventual death. You can read the article for yourself here.

Past research findings published in Scientific American have indicated that it is possible for people to go for as many as 10 days without sleep while not suffering any significant health risks, but that is rare.

While the health of these sleep deprivation study subjects did not experience any serious problems with their health, they did have problems with perception, concentration levels, awareness, irritability, hallucinations and other similar problems. These conditions worsened the longer study subjects were awake. If you're suffering from insomnia, you know what I'm talking about.

Insomnia Can Lead to Bigger Problems

Okay, so you're not staying up for 10 or 11 days and this doesn't affect you, right? Well, maybe you should consider the following facts about insomnia and sleep deprivation.

After just 24 hours without sleep, bad things are already starting to happen to your body - like a rise in the levels of stress hormones and blood pressure levels. These conditions can lead to heart problems among other things.

After just a day or two without sleep, your body may have difficulty metabolizing glucose, internal body temperatures begin to go down and your immune system stops working. After several days with no sleep, things just continue to get worse.

There are currently no studies that have discovered why going for many days without sleep may be fatal, however, studies done on animals have indicated that going without sleep for two weeks can lead to death, according to Scientific American.

Even if you're not going for days without sleep, the lack of restful, adequate sleep can lead to other health conditions.

Adequate sleep is defined to be about 10 to 11 hours each night for kids, 7 to 9 hours for teenagers and about 8.5 to 9 hours or more for adults.

Cumuluative lack of sleep caused by chronic insomnia may contribute to other health problems like obesity, diabetes, depression, heart disease and depression.

If you'e having trouble sleeping, you're probably reading this article in the middle of the night or after several nights of being deprived and you need some helpful, solid advice to help you learn how to fall asleep...

Method #1 - Exercise Defeats Insomnia

It has been common knowledge for some time that exercise may help beat insomnia. As a matter of fact, exercise is one of the most effective methods to lessen or beat insomnia.

Exercise is known as a beneficial stressor to the human body. Your brain actually knows how to compensate for the exercise by increasing the amount of time you sleep.

Exercise also promotes the best, restful stage 4 sleep. One note here, you should not exercise for at least 4 hours before going to bed.

A study done at Stanford University of Medicine showed that people who exercised for 20-30 minutes each day fell asleep up to 50% faster and slept longer.

Method #2 - Cell Phones and Falling Asleep

If you want to learn how to fall asleep fast, simply turn off cell phone 1 hour before bed. Recent research indicates that the electromagnetic radiation produced by cell phones and other WiFi devices may actually hinder the ability to get to sleep.

All brain activity comes from bioelectrical pulses generated and transmitted by neurons through a system of complex neural circuits. Electrical brain wave patterns may be disrupted by signals produced by a cell phone, causing aberrations in normal sleep patterns - sometimes long after the cell phone is turned off. Turn off the cell phone may help you beat insomnia.

Method #3 - Aromatherapy, Essential Oils and Insomnia

Some of the best essential oils used in aromatherapy to treat insomnia include clary sage, bergamot, chamomile, jasmine, frankincense, marjoram, lavender, sandalwood, rose and ylang ylang.

In Europe years ago, children were sent to bed with a small herb-filled pillow filled with hops, lavender, chamomile, melissa and dill to help them sleep. Adults would make pillows filled with dried hops which have a natural, mild sedative effect.

Other effective insomnia treatments include a warm bath with chamomile and lavender oil added. Some aromatherapy treatments may be obtained by burning an aroma scented candle. You can find more information and essential oil recipes to beat insomnia and learn how to fall asleep at the link below:

Method #4 - Take an Imagination Vacation

The main trick to this method of learning how to fall asleep fast is bringing the outside awareness of your surroundings to the inside of your mind. Some have a fancy term for this - guided imagery.

I just call it a little imagination vacation. In simplest terms possible, this is how it works: When awake, your mind is aware of external surroundings and images.

Images are how your mind communicates with your body. When you think of a place from your past, you see it in your mind. Your mind also remembers the feelings and sensations associated with that memory.

When you see that place in your mind's eye, the mind tells your body to experience those associated feelings and sensations. In other words, if you can imagine a relaxing place in your mind, your body will also relax.

Reading does the same thing by causing you to see images in your mind rather than outside, or in plain sight. This inward imagining makes it easier to learn how to fall asleep fast and beat insomnia.

Method #5 - Melatonin for Insomnia

Researchers at the Massachusetts Institute of Technology (MIT) discovered that melatonin (a hormone normally secreted at night in humans) can help adults get a better night's sleep - especially older adults.

According to this study, about 0.3 milligrams was enough to restore normal sleep patterns and sleep all the way through the night. Melatonin is a natural substance and readily available in most health food stores and the most popular dosage is 3 milligrams - that's about 10 times the amount used in the MIT study.

Too much melatonin can actually cause potentially serious side effects and even cause a "melatonin hangover" in some people. Before using any substance, it's best to check with your doctor first.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

Comments

Katerina Witte on September 27, 2019:

How come less people only not sleep for 1 week . It just does not make sense

MKayo (author) from Texas on April 22, 2016:

Lela, perhaps a visit to your doctor or a local sleep clinic might be a next step. I hope you do get some help. Lack of sleep is a terrible thing.

Lela on April 22, 2016:

I've tried everything in here and nothing works for me.

MKayo (author) from Texas on May 30, 2013:

divacratus - Thanks for the compliments, glad you enjoyed the read.

Kalpana Iyer from India on May 30, 2013:

Should switch off my cell phone and electronic gadgets 1 hour prior to sleeping! I have done it before and it used to help a lot. Need to do that again. Nice hub here.

MKayo (author) from Texas on May 27, 2013:

calmclinic - Yes, it's the body's time to regenerate and recharge. Thanks for stopping by and taking time to read my article.

calmclinic on May 27, 2013:

This is a very interesting post. I have also heard of like situations when people deprived of sleep for several days just drop dead. People should realize the importance of a good sleep.

mariexotoni on January 16, 2013:

This is a great article. I know personally exercise plays a major role in how fast I fall asleep. Method #4 is a really neat idea I'm going to try out! My favorite thing, however, to do to help me sleep (if I haven't managed to exercise ) is listen the the Pandora stations for meditation, relaxation and tranquility. I really love the "ocean waves for deep sleep radio".

But I really enjoyed this hub! What a smart topic to write about! Voted up

MKayo (author) from Texas on January 15, 2013:

Wow - thanks for all of your wonderful input, votes and compliments. I am so glad to hear that so many of you may benefit from something I wrote about - if I can help just one person have abetter night's sleep, then it's all worth it! Thanks to all!

FullOfLoveSites from United States on January 15, 2013:

Like many people, I usually go to bed to surf from my phone and leave it there beside me while I sleep. As much as ironic as it sounds, I turn the alarm on from the cellphone and keep it close to me so that I could be awaken right away. I didn't know how much a cellphone could affect a good night's sleep because of the signals produced by it. All I know is that it really distracts me from sleeping early because of surfing and chatting too much.

Thanks for the very informative hub. And congratulations on having HOTD. Up, useful and a following from me. :)

prasetio30 from malang-indonesia on January 14, 2013:

Very inspiring hub. I should bookmark this hub and I'll show to my mom. Since I know that she can't sleep soundly. Thanks for writing and share with us. Voted up!

Best wishes, Prasetio

Linda from Texas on January 13, 2013:

Congratulations!! And thanks for some great information.

Chleo Splendora from Miami, Florida on January 13, 2013:

Very useful Hub! My favorite idea is the imagination, since it requires visualization it will most likely work best for me.

Steve Clark from Northern, VA on January 13, 2013:

Some omitted things to try. Improve your diet, reduce caffeine, and of course, have sex... with or without someone.

Silver Poet from the computer of a midwestern American writer on January 13, 2013:

Excellent hub. I like the imagination vacation idea best!

Sid Kemp from Boca Raton, Florida (near Miami and Palm Beach) on January 13, 2013:

Every one of these is an excellent remedy. I'm going to try aromatherapy next!

rosika on January 13, 2013:

Great tips here Mkayo--i will share this with my friends who have been complaining of sleepless nights!

ryokowaren from USA on January 13, 2013:

Great article! Voted-up. When I have trouble sleeping sometimes, I read a book and it does help a lot.

Leah Lefler from Western New York on January 13, 2013:

Exercise definitely helps me sleep better - swimming and skiing are two activities that usually result in a very good night's sleep! I have a little boy who has severe sleep apnea and a feeding pump that runs through the night - I have to get up frequently throughout the night and sometimes can't fall back to sleep. I will definitely try some of these suggestions to get a little more rest!

Insane Mundane from Earth on January 13, 2013:

You said: "Adequate sleep is defined to be about 10 to 11 hours each night for kids, 7 to 9 hours for teenagers and about 8.5 to 9 hours or more for adults."

Oh, dear, that means I should have been dead years ago, even when I was a child; yikes!

bluevine on January 13, 2013:

Reading a book works for me. Every time. You should try it.

Laura Brown from Barrie, Ontario, Canada on January 13, 2013:

Most of the time I hate going to bed, unless I'm so tired I'm falling asleep and can't do much except sleep.

kingkos on January 13, 2013:

drink milk before sleep - kids

drink beer before sleep - to u =)

Wakerra on January 13, 2013:

I found a way to hypnotize myself to sleep when I often stay awake with too many thoughts flying around. I play a relaxing song in my mind (usually the same one, for me it works best with "Dire Dire Docks") Then either imagine myself flying through a star field, falling through the air, or sinking in the water. As I fly/fall/sink, all the thoughts that come through my mind I imagine floating from me as I let them go. Tomorrows test, what I did that day, etc. As quickly as they enter my mind, I imagine them floating away and don't think of them any more. Before I know it I'm fast asleep

jravity1 from bellevue, MI on January 13, 2013:

I have had problems sleeping before, and I searched a lot. I never once heard about the cell phone. Thank you, I will try that tonight.

MKayo (author) from Texas on January 13, 2013:

Natashalh - I am so sorry that you have not found a way to get to sleep quickly. Have you tried bio-feedback or hypnotism? I sure hope you can find a way to sleep. Thanks for stopping by to read the article. I wish I could be more help to you. Perhaps some other readers could chime in and help out???

Natasha from Hawaii on January 13, 2013:

Hmmm. I frequently am unable to sleep and I tend to have a lower than average body temperature? Unfortunately, I have tried all of your suggestions and still don't sleep well. I have never gone to sleep quickly, even as a young child. Oh, well. I hope your hub helps someone who isn't quite as bad at sleeping a I am! Insomnia certainly is unhealthy.

Slaven Cvijetic from Switzerland, Zurich on January 13, 2013:

very interesting and good stuff you wrote! I shared it!

frozenink on January 13, 2013:

I think most people can't sleep well because of electronic devices. Step 2, common but very important. Thanks for sharing!

=)

lanablackmoor from New England on January 13, 2013:

Voted up! I'm making so many of these mistakes and it definitely explains my troubles getting to sleep.

MKayo (author) from Texas on December 19, 2012:

Gypsy - Thanks for the read and comment - glad you're sleeping well and that you found something useful enough to pass on. M

Gypsy Rose Lee from Daytona Beach, Florida on December 19, 2012:

Voted up. You made some really good suggestions about sleep problems. Haven't had too many sleepless nights but there are times when my active brain won't sleep. Passing this on.

MKayo (author) from Texas on December 15, 2012:

DDE 56 - thanks for the read and taking time to leave a comment!

Devika Primić from Dubrovnik, Croatia on December 15, 2012:

Helpful points made here, sleep is very important to every individual.

Bill Holland from Olympia, WA on December 13, 2012:

Good suggestions my friend, but this is definitely not my problem. I have regular sleep hours and my body is in tune with the natural flow...thankfully.