Falling asleep is something that may come as a challenge to many. Many people will lay awake in their beds at night not being able to fall asleep for a long time whether it be because they do not feel tired, their mind is racing, etc. Below are five ways in which you can fall asleep quickly.
4-7-8 Breathing Technique
The 4-7-8 breathing method is a simple yet powerful technique that allows you to calm your mind and to help you fall asleep quickly. The first step in this method is to place your tongue behind your upper front teeth. Next, you want to exhale completely through your mouth making a “woosh” sound. The next step is to close your mouth and inhale while mentally counting to four. You will then want to hold that breath until you mentally count to seven then open your mouth and exhale making a “woosh” sound while mentally counting to eight. Repeat this cycle at least three more times. This technique can help you relax and therefore fall asleep.
Experience Both Daylight and Darkness
Light can influence your body’s internal clock, therefore affecting your sleep and wakefulness. Getting irregular light exposure can affect your circadian rhythm which in return will make it more complicated for you to fall asleep at night and stay awake during the day. By sleeping in the dark, it will naturally make you sleepy as it will boost the production of melatonin which is an essential hormone for sleep.
Get Comfortable
Sleeping in a comfortable bed with a good mattress and bedding can have a huge impact on the way that you sleep. A Flexabed can be a good bed to invest in as it can be adjusted so you can be in the most comfortable position possible. The quality of your pillow can also play a role in your sleep. You want a good pillow as it can affect your neck curve, temperature and comfort.
Practice Meditation and Mindfulness
When someone is stressed or has a lot on their mind, it will make it harder for them to fall asleep. By meditating, it can enhance your melatonin levels and assist the brain in getting to the point where it is ready to go to sleep. Being mindful will help you focus on what is happening in the present and allows you to be less worried at night so you can function better during the day.
Turn Off Electronics
Using any type of an electronic device, whether it be a TV, smartphone or computer, is bad for your sleep and can make it harder to stay asleep as well. This is because electronic devices emit a blue light that suppresses melatonin. It is recommended that you put away your electronic devices before bed to ensure a quiet, peaceful place to sleep that is free of all distractions. If you have to use these devices later at night, try using blue light blocking glasses so it doesn't affect your melatonin production.
Sleep is important in order to function properly during the day so implementing these tips will help you fall asleep easier at night and not lay in bed for hours unable to fall asleep. Whether it be all these tips or just one or two, it can help you get the best night’s rest you will ever have.
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