Sleep is an essential part of leading a healthy life and an aspect that is mandatory for all human beings. However, there comes a time where you can’t seem to get quality sleep, perhaps due to a physical condition or something that’s stressing you or an uncomfortable mattress, take a look at the best Black Friday mattress deals. In this read, we are going to provide simple tips and tricks that you can try today to get back on the right path.
1. Consider the 4-7-8 Method
Based on the traditional yoga technique known as Pranayama, the 4-7-8 method helps lull you into a calm state and ease anxiety. In this technique, you simply focus on counting in order to distract yourself from anxious thoughts and feelings. Here’s how you can use this method to fall asleep faster.
-While laying down on your bed, let the tongue relax behind the front teeth and let it rest on the roof of your mouth.
-Gradually exhale through your mouth, emptying the lungs completely.
-Breath in through the nose for four seconds, hold your breath for seven, and then breath out for eight seconds (thus 4-7-8)
-Repeat this at least four times until you fall asleep.
2. Attempt the Military Method
This is a technique that focuses on breathing, mental visualization, and muscle relaxation. Here’s how to fall asleep quickly using the military method:
-Lay or sit down on the bed, gradually relaxing all your muscles.
-Start with your face by tensing the muscles and allowing them to get loose naturally. Then take deep, calming breaths.
-Do this for all muscle groups until the whole body is at ease.
-Try and get rid of all thoughts and once your head is clear, picture the following scenarios:
(i) Rocking back and forth gently in a dark room
(ii) Peacefully lying in a boat on a calm water body.
If these do not work, tell yourself not to think repeatedly for ten seconds and then try again.
3. Turn Off Your Gadgets
With gadgets like laptops, TVs, tablets, and smartphones everywhere, it can be hard to go to sleep when you are tempted to scroll social media one last time or continue to binge that captivating show on Netflix. However, these gadgets emit blue light, which is known to affect the release of the sleeping hormone. Your tech device simulates sunlight and while that might be ideal when it is time to wake up, it does more harm than good when it’s time to sleep.
4. Try to Stay Awake
This might sound counterintuitive, but trying to stay awake actually reduces the anxiety that comes with trying to fall asleep. Given sleeping is an involuntary process, trying not to think about it will give your brain the break it needs leading to relaxation and ultimately, sleep.
5. Don’t Fret if You Do Not Fall Asleep Fast
Most people tend to think that they should be able to fall asleep instantly. However, this is not the case. Your body needs to unwind and relax in order to put you in that state. So, have a bedtime routine that relaxes your body and you should be able to fall asleep faster.