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Tag Archives: fall asleep

Trouble falling asleep?

19 Tuesday Jan 2021

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bonding, can't sleep, Connie Sellecca, conniesellecca, fall asleep, fall asleep faster, feeling happy, intelligence for your life, intelligenceforyourlife, mood boost, no sleeping pills, sleep, sleeping pills, talk, talk in bed, talking, UCLA

If you can’t sleep? Skip the sleeping pill and TALK to your partner. You can even talk to a close friend on the phone. UCLA research found married couples reached the deepest restorative stages of sleep – and woke up better rested – when they took 5-minutes to talk before bed. Because when something’s bugging us, we can toss and turn all night. But talking helps ease our worries. Plus, discussing our feelings promotes bonding and boosts our mood. And it makes sense that if we go to bed happy, we’re more likely to wake up refreshed, compared to when we go to bed feeling bummed.

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To fall back asleep fast – try this:

28 Monday Dec 2020

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Connie Sellecca, conniesellecca, fall asleep, fall asleep faster, intelligence for your life, intelligenceforyourlife, reduce anxiety, sleep, sleeping, Walter Reed National Military Medical Center

Think about something you love. I mean, really think about it, to the point you immerse yourself in the visualization. That advice comes from sleep specialist Dr. Christopher Winter. He’s a sleep coach for professional baseball players – and tells them to visualize throwing 30 perfect pitches. Smell the grass, feel the seams on the ball, feel the sun on your face, hear the crowd – picture everything. He says his patients usually can’t make it past 5 pitches before they’re back asleep. Dr. Winter says visualization reduces anxiety and lets our brain’s sleep mechanism take over. And according to the Walter Reed National Military Medical Center, 65% of the hospital patients who used that visualization technique took less time to fall asleep, experienced significant improvement in sleep quality, and felt less fatigued the next day.

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Did you wake up and can’t get back to sleep?

30 Friday Oct 2020

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can't sleep, Connie Sellecca, conniesellecca, fall asleep, happy place, insomnia, intelligence for your life, intelligenceforyourlife, less stress, wake-up, Walter Reed Medical Center, Walter Reed National Military Medical Center

Don’t you hate it when you wake up in the middle of the night – your mind starts racing – and you can’t get back to sleep? The next time that happens, try this technique: Go to your mental happy place. Whether it’s a mountain cabin with crickets chirping, or a beach with waves lapping at the shore. Do this… Picture each detail of the scene – from the feel of the sand, to the warmth of the water. Doctors at the Walter Reed National Military Medical Center developed that technique. And they found that 65% of the patients who used it felt less stressed after 10 minutes. They also took less time to fall asleep, experienced significant improvement in sleep quality, and felt less fatigued the next day.

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Need help falling asleep?

03 Friday Jul 2020

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can't sleep, Connie Sellecca, conniesellecca, fall asleep, fall asleep faster, intelligence for your life, intelligenceforyourlife, photo album, photos, pictures, printed photos, stress hormones

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Flip through a photo album before bed! British researchers found people who looked at happy photos of loved ones before bed saw a huge drop in levels of stress hormones. And they were able to drift off faster, and sleep longer, than when they didn’t look at pictures. It reminds us of happy times and the people who love and support us. But know this: They have to be printed pictures, not smartphone snapshots. Because staring at lighted electronic screens within an hour of bed has been shown to make it harder to get to sleep.

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Can’t sleep? This may be why!

09 Monday Mar 2020

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can't sleep, Connie Sellecca, conniesellecca, fall asleep, insomnia, insomniac, intelligence for your life, intelligenceforyourlife, stress, stressed out

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A study has discovered the personality trait that keeps people awake at night: It’s expecting too much of yourself. Insomniacs set much higher expectations for themselves than other people do. As a result, they’re too stressed out to sleep! That’s according to the journal Behavioral Sleep Medicine. If that describes you, jot down 3 things you accomplished during the day – or that you felt good about. That’ll help clear your mind so you can fall asleep faster.

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Having a hard time falling asleep?

15 Friday Nov 2019

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Connie Sellecca, conniesellecca, essential oil, fall asleep, intelligence for your life, intelligenceforyourlife, lemongrass, sleep, Stanford University

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Get a whiff of lemongrass! According to Stanford University, the scent of lemongrass boosts the brain’s production of sleep-inducing alpha waves within 5 minutes. That’s because the scent dampens activity in the part of the brain that controls tension and emotional outbursts. So, mix 3 drops of lemongrass essential oil with a little unscented lotion – and rub it into your neck and shoulders. It’ll help you drift off in no time.

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So you fell asleep in the sun…

18 Tuesday Jun 2019

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a day in the sun, Connie Sellecca, conniesellecca, fall asleep, fell asleep, frisbee, green tea, intelligence for your life, intelligenceforyourlife, lobster, milk, non-fat, non-fat milk, skim, skim milk, sun, sunburn, sunscreen

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…or played Frisbee and forgot to apply sunscreen… and now you’re a lobster. Here’s the first thing to do after you get a sunburn, according to dermatologist Joshua Zeichner from Mount Sinai Hospital: Grab cold SKIM or NON-FAT milk from the fridge, saturate a washcloth, wring it out, and apply it to your sunburn. That soothes because the milk coats your skin – instead of evaporating like water would – which helps repair the damaged outer layer. Milk protein also calms the skin and reduces inflammation, and skim or non-fat milk has more protein than whole milk. Out of milk? You can also use a cold compress of green tea to reduce inflammation.

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Is your e-reader keeping you awake?

28 Tuesday Aug 2018

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awake, blue light, Connie Sellecca, conniesellecca, e-reader, ereader, fall asleep, intelligence for your life, intelligenceforyourlife, iPad, sleep, sleeping, tablet

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If you don’t think your e-reader is keeping you awake – I have some stats to share with you. According to the journal Sleep Medicine, when people read a book on paper, versus an e‑reader, they fell asleep 28% faster and were 65% less likely to wake up during the night. It’s all down to the blue light emitted from back-lit e-readers. Yes, we’re a broken record on this, but it DOES make a difference. So if you love to read yourself to sleep, pick up a real book. 

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Want to fall asleep faster?

13 Tuesday Feb 2018

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Acupressure, brain, Connie Sellecca, conniesellecca, eyebrows, fall asleep, falling asleep, intelligence for your life, intelligenceforyourlife, massage, massage your eyebrows, theta waves, University of Miami

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Try this acupressure technique to help you wind down at the end of the day:
Massage your eyebrows!
According to University of Miami researchers, rubbing your eyebrows for 2 minutes once you’re tucked into bed helps stimulate the brain to release calming theta waves. And that can help you drift off 54% faster!

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Don’t go to bed early if you have an early appointment!

26 Wednesday Jul 2017

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appointment, backfire, bed, bedtime, can't sleep, Connie Sellecca, conniesellecca, early appointment, fall asleep, go to bed, insomnia, intelligence for your life, intelligenceforyourlife, sleep, University of Colorado

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What’s the best time to go to bed when you have an early appointment the next day? The common wisdom is to go to bed early if we have an early start the next day. But Dr. Kenneth Wright Jr., who directs the University of Colorado’s Sleep Lab, says that can backfire… Because if you force yourself to go to bed, and you’re not tired, the stress can make it harder to fall asleep. Instead, always go to bed at the same time every night, no matter what. Even if you know you have to be awake again in a few hours. The sleep you do get will be more restful and you won’t throw off your sleep schedule.

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