Dear Rosnellys...

Six tips on how to fall asleep:


"1- Silence
You might be sensitive to noises around you and outside of the bedroom.

Reduce them if you can... or try the Whole Night Track. The dull sound of it will filter out unwanted noises and you'll be more likely to just forget about them.

2- Darkness
Your sleeping room should also be as dark as possible. Light would shut off melatonin production and tell your body that it's time to wake up. If you can't create a truly dark environment for you to sleep in, purchase an eye mask, the kind people wear in airplanes.

3- Good mattress, big bed
Invest in a quality mattress, your body will thank you for it and you'll experience deeper sleep. If you sleep with someone who's moving a lot during the night in a disturbing way, get a wider bed so you won't be awakened by the other person's own sleep problem.

4- Lie down and immediately start the Fall Asleep Track
Since all daytime activities are now prohibited in your sleeping room, and since it's dark, cool, calm, and comfortable, the only thing you can do there is sleep. Press the play button and let yourself be carried away by the Fall Asleep Track.

After a while you won't need it anymore. The mere act of lying in your bed will make you irresistibly asleep. And when you reach that state, sleep problems will be a thing of the past.

5- Adopt your favorite position and relax your jaw
Once you're comfortable, relax your jaw. When you're awake your jaw is always somewhat tensed, right? And even more so if you're stressed out, right? But what happens to it when you're into stages 3 and 4 of deep sleep? It's totally relaxed. So enter the relaxation stage by consciously relaxing your jaw. Let your mouth open slightly.

6- Let go
Let go of trying, let go of what happened during the day...

Don't force anything. Don't try to extinguish the thoughts, don't try to sleep. Just let yourself drift away. Thoughts might arise, but that's ok. It's like steam finding its way out. So let the thoughts come and let them go. Some days there'll be more thoughts, some days less, it doesn't matter.

Instead of focusing on them, listen how the pulses of the Fall Asleep Track progressively go slower and slower. Your brain will settle by syncing itself with the pulses without you having to do anything."

http://www.squidoo.com/tips-to-fall-asleep-fast