It is completely natural for it to take anywhere from 10 to 60 minutes for you to fall asleep. Everyone is different in this respect, and one is not better than the other. Using medication to try and change this is not a good idea.
|Great Sleep Aid|
Many patients want a pill that will "knock me out". Since some doctors have obliged them in the past, they feel this must be a healthy request. I have to inform them that it is not natural or healthy to be "knocked out". Healthy, refreshing sleep is something you slip into gradually over 10-60 minutes. Taking anything that will turn off the lights quickly is definitely a good way to wild up hooked on something, or to have long-term problems with your sleep cycle.
When I was a teenager, I could drink a 2-Liter Mountain Dew and then go immediately to sleep; now, if I have any caffeine after noon, I'll be up at 3 am tossing and turning! Both caffeine and nicotine appear to have greater negative effects on sleep as you age. So a good rule is to stop any caffeine at lunch, and keep nicotine use as far away from bedtime as possible; better yet, just QUIT SMOKING!
I personally have found that having kids or pets in the bed is a good way to get a bad nights sleep. As much as you love them, if lack of sleep is interfering with your daytime happiness, it may be time to send them to their own bed.
Eating a light snack before bed-time may help you fall asleep, but a big meal can interfere with deep sleep, and also can cause heartburn.
Exercise is a must if you want to sleep deeply. It is best to exercise at least 4 hours before bed; exercising too closely to bedtime can leave you tossing and turning. I've had many a patient complaining of not sleeping deeply correct this problem immediately (and for free) by starting to walk a mile or two each day.
Some people notice that having milk or turkey helps them fall asleep better, this is because of of the tryptophan they contain. This doesn't seem to help everyone, though. Two other natural sleep aids are melatonin and Valerian root. Neither will knock you out nor cause disruptions in the sleep cycle; but they will help most everyone have more restful nights. Over the counter sleep aids like Tylenol-PM contains benadryl and are fine for occasional use. No research has shown that any of these sleep aids to be habit-forming or problem-causing.
|Good New Book|
More tips on getting a better night of sleep can be found here and here.
You can email this to a friend any friend who would benefit from this info by clicking the little envelope icon () just below...