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1Sleep with your head facing south and feet north. This may seem crazy but the gravity of the earth helps you fall sleep faster this way. This aligns your body with the magnetic field of the planet.
2Increase the iron in your diet.
3Take a hot bath ninety minutes before you go to sleep, the dropping of your body temperature will make you feel sleepy.
4Keep your bedroom as dark as possible. Remove all light. It signals the brain that its time to sleep. Even the light from the clock can be enough to keep your body awake.
5Get up and go to sleep at the same time everyday. This trains your body to know when its time to sleep.
6Avoid caffeine within six hours before bed.
7DO NOT nap during the day. It throws off your sleep cycle.
8Place your thumbs in your ears so you are blocking the entrance of the ear canal. You will hear a high pitched rushing sound. This is normal. Concentrate on this sound. Do this for five minutes and turn to your side and try to sleep.
9Avoid drinking alcohol. It may put you to sleep but it reduces R.E.M. sleep and it reduces the quality of sleep as well.
10Avoid sugar and starches before bed. This causes blood sugar to drop extremely during the night and usually wakes you up and interrupts sleep.
11Make your bedroom a place for sleep. Don't play games or use it for other activities besides sleep. Only go to your room at bed time. This will teach your brain that its a place for sleep.
12Use a fan for white noise to block out sounds that may keep you up.
13Exercise for a half hour each day. It helps you sleep deeper. Avoid exercising four hours before bed.
14Drink a glass of milk.
15Avoid counting sheep. This is another myth. It actually stimulates the brain. Just tell yourself, "Stop," when you start to think.
16Listen to relaxing music before bed.
17Avoid stressful situations before bed. Don't watch any scary movies and don't dwell on emotional things before you sleep.
18Wear socks before bed. They keep your feet warm and reduce the chance of waking up in the middle of the night.
19Get a new alarm clock. Avoid a loud and annoying alarm clock. It puts stress on the body to wake up suddenly.
20Eat a high protein snack before bed. It creates chemicals in the body that help induce sleep.To sleep better just relax and switch off, if you can.
If you are having trouble switching off at bedtime some light exercise (for example, push ups or sit ups) at bedtime often helps you to relax, unwind and switch off and that often improves your sleep. Strenuous exercise at bedtime is likely to ruin your sleep.
Common sleep aids include warm milk, Chamomile tea, 5-HTP, Melatonin and Valerian.
Sleep enhancing foods are supposed to include turkey, cherries, oatmeal, bananas, wine and others as in http://au.search.yahoo.com/search;_ylt=A0oGkmOObYlOTD4A3Y0L5gt.;_ylc=X1MDMjExNDcwOTAwMwRfcgMyBGFvAzAEZnIDdXNoLWFucwRob3N0cHZpZANFaG5SR1VvR2t5bTlTWWx3VG9qNWxncDBjTlczeEU2SmJZNEFEeDhWBG5fZ3BzAzAEbl92cHMDMARvcmlnaW4Dc3JwBHF1ZXJ5AyJzbGVlcCBlbmhhbmNpbmcgZm9vZHMiBHNhbwMxBHZ0ZXN0aWQD?p=%22sleep+enhancing+foods%22&fr2=sb-top&fr=ush-ans&vm=r&rd=r1
You can see further tips in http://au.search.yahoo.com/search?p=how+to+fall+asleep+and+stay+asleep%22&fr=ush-ans&ygmasrchbtn=Web+Search&vm=r
How To Begin With Yoga?
Article by Amelia Sherman
You talk about fitness and it's difficult to not think about yoga. Yoga is one of the most well-liked categories of exercise. In the present times a majority of folks are selecting yoga to avail the countless health benefits which it is known to offer. If you too need to start with yoga to derive the same benefits, it is suggested to keep certain things in mind. Here is how to start yoga in the right manner.
The first and the most significant thing in this direction is to decide as to which yoga type you want to opt for. When it comes to yoga, there are numerous options to choose from. Some of the popular options are hatha yoga, ashtanga yoga, power yoga, vinayasa yoga and plenty more. These yoga types work on the same principle. However, it has been noted that they provide a slight adaptation in the benefits that they offer. It is recommended to go in for some research to known in detail the kind of yoga which is the most beneficial for you.
You will need a correct yoga coaching studio to institutionalize the regime in your lifestyle. As a noob, you'd need the assistance of a professional yoga tutor to get the things rolling. Any local business directory would allow you find yoga coach near your place. Find one near to your place but make sure that the trainer can train you well.
At the beginning, you will need to take up entry level courses with a huge quantity of adaptability exercises. Since yoga involves a lot of quirky body movements you need to prepare your body well, so the advice of entry level course.
After you are through with the enrolling for the yoga class, its time to look for things that are of high seriousness during your yoga session. Some of the things that you can't afford o miss out upon are yoga mat, yoga water bottle, yoga clothing and the like. You may toy with taking along things like yoga blankets, straps, yoga blocks and many more. However, it is a good idea you must make use of theses yoga accessories after you are habitual and ok with the yoga practice of yours. This is because the acquisition of such equipments can be rendered futile, in case you are not vey keen on pursuing the practice of yoga further.
As you walk into your yoga class for the 1st time, you'll have to make yourself with a few things. For a start, ensure make sure that you place the yoga mat such that it is facing the front of the room. The logic is to be in a position to see the instructor deliver the demo on how an asana is to be performed. Another critical thing to appreciate is that you ensure proper space between your mat and that of people around you. This is as you and the others will need some room to manoeuver and stretch.
Lastly, expect to put in some troublesome work. Though yoga is not very taxing, it is no kid's play either. You can enjoy the advantages of yoga only if you put in appropriate effort and dedication.
So if you want to take up yoga as a means of fitness, it is suggested to keep this data in mind and get started with yoga in the right manner.
Orignal From: How can I fall asleep faster?
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