Health Tip: Falling Asleep
By DB
@dgobucks226 (37621)
September 23, 2018 4:54pm CST
Come bedtime do you have trouble falling asleep? You might want to try this next time. A recent study showed making a to-do list five minutes before bedtime acted as an effective sleep aid. Sort of like counting sheep I guess?
This study had participants aged 18-30 placed in a controlled sleep lab and divided into 2 groups. One group made a to-do list of tasks to complete over the next few days. The other group just wrote a list of tasks they already had completed. The participants with the to-do lists fell asleep more quickly, and if you created more of a detailed list you "conked out" even quicker. Now that's a lot cheaper than taking sleep medication!
What do you do if you have trouble falling asleep? I have yet to find a full-proof method myself to fall asleep quicker, but I have tried breath-counting, a type of meditation done pre-bedtime to relax and hopefully fall asleep faster. Any other suggestions?
Source info- HackensackMeridianHealth.org
Photo-goodhousekeeping.com
11 people like this
12 responses
@just4him (323168)
• Green Bay, Wisconsin
24 Sep 18
I go to bed when I'm about to fall asleep on the computer. I'm asleep as soon as my head touches the pillow. Unless I have a lot on my mind, like an unfinished writing session. I can't leave a day of writing unfinished - my brain needs to be completely done with the writing for the day in order to get to sleep properly, which was not the case on Saturday night when I found myself back on the computer close to midnight.
1 person likes this
@just4him (323168)
• Green Bay, Wisconsin
25 Sep 18
@dgobucks226 I wonder if a place free of distractions actually exists.
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@dgobucks226 (37621)
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27 Sep 18
@just4him I was watching Leave It To Beaver on day and Ward (Beaver's Dad) had a den which I suppose would be a quiet place. So, if one has a Den they are all set, if not no one should disturb you in a bathtub as Jennifer D. does 
1 person likes this
@dgobucks226 (37621)
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25 Sep 18
That is so true about emptying your brain of thoughts before retiring. They say being on the computer or watching TV just before retiring is not the best thing for restful sleep. One needs a quiet, restful place free of distractions.
1 person likes this
@LadyDuck (502148)
• Italy
25 Sep 18
@dgobucks226 I never take naps, I get up at 6 a.m. and I go to sleep at 10:30 p.m., all the same schedule. When I am awake in the middle of the night I "think", trying not to toss and turn to avoid to wake up my husband.
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@dgobucks226 (37621)
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27 Sep 18
@LadyDuck I agree. Thinking in the middle of the night can be detrimental to a good night's sleep.
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@dgobucks226 (37621)
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25 Sep 18
Do you take naps. This can affect your sleep patterns? Getting on a consistent sleep pattern is so important. I know with me, if I stay up to late it throws off my sleep schedule. What do you do when you awake in the middle of the night to get back to sleep?
1 person likes this
@1hopefulman (45111)
• Canada
24 Sep 18
It's worth trying the to-do list and see if it works if one has a problem falling asleep.
1 person likes this
@dgobucks226 (37621)
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25 Sep 18
Yes, worth a try. I've gotten up and tried the warm milk trick. Mixed results doing that one. They say lowering room temperature helps but I don't like being "cold."
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@1hopefulman (45111)
• Canada
26 Sep 18
@dgobucks226 I've tried reading but cannot read in bed. I guess we have to keep trying until we find something that works.
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@dgobucks226 (37621)
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28 Sep 18
@1hopefulman I’d go along with that point of view.
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@JudyEv (381760)
• Rockingham, Australia
24 Sep 18
I can understand that this would help as I sometimes go to bed thinking 'I must remember to do this, that and the other tomorrow' so writing it done would be a good thing for me. I count to 100 in French then count backwards but that doesn't always work either.
1 person likes this
@JudyEv (381760)
• Rockingham, Australia
29 Sep 18
@dgobucks226 That sounds like it might work too.
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@dgobucks226 (37621)
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2 Oct 18
@JudyEv Yes, a good way to declutter that brain of all the worry going on up there too...
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@dgobucks226 (37621)
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25 Sep 18
Yes, I think the idea behind this is to empty the brain of thoughts so as not to be distracted with them when its time for bed. I've read keeping a journal of positive thoughts and writing them down before bedtime can help one calm the mind to sleep better.
1 person likes this
@FayeHazel (40230)
• United States
28 Sep 18
Oh that's interesting. Might have to try it.
I like to fall asleep with TV on, the noise helps me
1 person likes this
@FayeHazel (40230)
• United States
3 Oct 18
@dgobucks226 Ah I don't blame you. Sometimes with TV I get caught up watching the plot, or there are explosion or scream sounds
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@dgobucks226 (37621)
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4 Oct 18
@FayeHazel Definitely can relate to those comments Faye 
They say watching a horror movie before bedtime is probably not the best idea. For obvious reasons I would imagine. Guess Freddy Krueger is out
They say watching a horror movie before bedtime is probably not the best idea. For obvious reasons I would imagine. Guess Freddy Krueger is out 1 person likes this
@dgobucks226 (37621)
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1 Oct 18
I use a fan. I've heard of people using rain forest or other nature sounds to fall asleep. TV does not work for me.
1 person likes this
@dgobucks226 (37621)
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29 Sep 18
Maybe after awhile at the computer its like reading a book. A quiet way to relax before bedtime?
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@dgobucks226 (37621)
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1 Oct 18
@Janet357 I must agree, reading a book is an effective way to wind down before bed
@Janet357 (75638)
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29 Sep 18
@dgobucks226 yes. Im currently reading the other side of me by sidney sheldon.
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@dgobucks226 (37621)
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25 Sep 18
Wow, lucky you! Do you use a My Pillow? 
Just kidding... I am jealous 
Just kidding... I am jealous @amadeo (111937)
• United States
25 Sep 18
@dgobucks226 yes II do have been for years.does it make me sleep any better?not sure.lol
1 person likes this
@bluesa (15022)
• Johannesburg, South Africa
24 Sep 18
I tried most things and there is just too much on my mind, so I take a half a sleeping pill every night, at the moment I need to fall asleep the moment my head hits the pillow, I need those few precious hours where I am not thinking.
1 person likes this
@dgobucks226 (37621)
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25 Sep 18
I see. Sometimes we just need medication to assist us when nothing else seems to work. I have heard keeping a journal of positive thoughts is beneficial. Writing them down before bedtime can help one calm the mind to sleep better. 
1 person likes this
@Marilynda1225 (91013)
• United States
24 Sep 18
I have no problem falling asleep but sometimes I have trouble staying asleep.
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@dgobucks226 (37621)
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25 Sep 18
I understand. That can be even worse when trying to return to sleep again. I've tried having warm milk with mixed results. They say don't look at the clock, something I need to remind myself not to do.
@ShifaLk (17811)
• India
24 Sep 18
Oh wow I think what you have told really works. I will try too as I am also having problem in sleeping.
last night I slept at 12 and woke up at 1:30 and now it's 6:20 a.m. till now I couldn't sleep again...
well when I can't sleep I take a little like half cup of a warm milk but sometimes it help and sometimes not, maybe it doesn't work for everyone.. you can try this too
1 person likes this
@dgobucks226 (37621)
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25 Sep 18
I have tried the same thing with milk with the same results as you. I am going to try the list too. It should clear my mind of pesky thoughts which usually keep me awake and unable to sleep.
I've read keeping a journal of positive thoughts and writing them down before bedtime can help one calm the mind to sleep better.
