by Arlene Hauben

Created on: April 10, 2009

How to Relax and Fall Asleep

Falling asleep at night can be one of the most difficult things to do. Sleep problems begin in infancy when we depend on our mother's soothing to feel comfortable and secure. We have all seen how babies fall asleep in their mother's arms or against her breast. But when babies are put down in their cribs alone, they cry and cannot stop. As they mature, they must learn to fall asleep on their own, without mother or father patting them or singing to them.

So it is that as we grow up we must learn to cope with natural fears and anxieties that we all develop. Many of these fears are exaggerated when we have to go to sleep at night. We are busy all day long dealing with life and then the clock strikes 10 or 11 p.m., and we must lie down in bed, turn out the lights, and fall asleep. It's not that easy.

In essence, we are being asked to put down our guard, turn off our sentry system, and let go of our defenses. When we are asleep, we are no longer in control of our environment, and that is scary. That's why thousands of people are awake half the night, because they are on guard.

To live a healthy and pleasant life, and a life that is productive, we must sleep. Without the right amount of sleep, we cannot function. Indeed, we are known to fall a part at the seams. So here's what to do:

1. Come to terms with your fears and worries. Think about why you are anxious and talk it over with yourself. Let's face it: we cannot always have control. So we have to learn to let go and relax.

2. Create a beautiful and comfortable sleep environment for yourself, whether you sleep alone or with someone else. Choose a good mattress that has the right firmness for your back. There are many fine mattresses, so test them out until you find the perfect fit for you and your partner. Select pillows that are soft enough for your head, ones that you can sink into and that do not hurt your neck.

Splurge and buy quality linens and bed covers. Pick out a blanket that feels good. A thin blanket is nice over your top sheet. You may also like the feel of a light quilt or comforter as the final layer. Paint your bedroom a beautiful color or put up pretty wallpaper. Hang drapes or curtains on the windows.

3. Develop rituals that relax you and prepare you for sleep. This might be washing your face and brushing your teeth. Keep a couple of good books by your bed. Once you are cozy in bed, read for a while and don't force yourself to turn off the lights. Enjoy a little time in bed with a good story or watching late night TV. Talk shows can make you pretty drowsy. If it makes you feel better, keep the TV on a low volume and fall asleep that way.

4. Think positive thoughts in bed. Don't try and solve the world's problems when it's time to sleep. Think about something pleasant that you will do the next day. Maybe it is lunch with a friend or a meeting at work that will be promising. Think about the little things that make life pleasant.

5. Now, let go. Let sleep come. Don't fight the good night. It is one of the most important ingredients for good health. Experts say that a short daily nap and consistently good night's rest will prolong your life for at least five years.

6. Believe that the angels are watching over you while you sleep. You will wake up to a new and wonderful day. Pleasant dreams.

Learn more about this author, Arlene Hauben.
Click here to send this author comments or questions.