Are you having problems falling asleep? I know I sometimes do, when I have tons of thoughts running through my head. So I decided to dig around the internet to look for some tips and trick I could use to fall asleep easier. Here are 5 of the methods that have worked the best for me. 🙂
1. Cool Your Room
Having a cool and dark room ensures that it is easier to fall asleep and the quality of your sleep will be better. If it’s not possible to have a dark bedroom, try using a comfortable sleep mask. It was difficult for me at first to get used to it, however, using a sleep mask definitely helps if you need to fall asleep while traveling or in another new place.
2. The 4-7-8 Breathing Method
The 4-7-8 breathing method is a great way to promote calmness and relax your mind. It’s a simple breathing exercise that keeps your thoughts focused on your breathing and lets you drift asleep faster. Here are the steps:
- Inhale through your nose while mentally counting to 4.
- Hold your breath while mentally counting to 7.
- Exhale through your mouth while mentally counting to 8.
- Repeat the steps 1.-3. at least 10 times.
Even if you don’t fall asleep at first, don’t worry! This exercise will calm your mind down and let you focus on your breathing instead of other things.
3. Listen to Relaxing Music
Music can also help you relax your mind and fall asleep quicker. Just search for “relaxing music” on YouTube or Spotify, and start one of the playlists in the background.
You can also try listening to white noise if you are living in a place with loth of background distractions. There are plenty of apps and videos that provide this for free.
Make sure the music isn’t too loud and that your phone is charging, so you have enough battery in the morning. 🙂
4. Don’t Move Around
It’s important that you don’t move around too much when you are trying to fall asleep, so your body can relax. Make sure that you are comfortable and warm, so you won’t need to move around. Assume the most comfortable sleeping position for you – either on your stomach, on your back or on your side.
I have found that lying on my back is the best sleeping position for me when I’m having trouble falling asleep. It might be different for you. Feel free to try different sleeping positions and see which ones work the best for you.
5. Get up and Do Something
If you can’t fall asleep for more than 15 minutes, get out of bed and do some activity like solving a jigsaw puzzle or reading a book (this one always makes me sleepy).
It’s important to avoid associating your bed with being awake. For the same reason, it is suggested not to spend time in your bed during the day doing other non-sleep related activities like watching TV.
I hope that these 5 tips help you to fall asleep faster. I know they have helped me! 🙂
If you are interested in learning more about sleep and how to improve it to shed fat, stave off disease and stay productive, I suggest reading Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success. It contains some great information and tips to improve the quality of your sleep.
Do you have some techniques you use to fall asleep quicker? Leave them in the comments below! 🙂
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