Everyone usually thinks falling asleep is easy, it's not rocket science but trust me it can be a difficult job and a torturous one too if you are unable to get your desired quota of sleep.
Most of the people spend their fair share of time in trying to fall asleep than actually sleeping. If you too share the same struggle then there is just one advice for you, don’t try too hard. Trying too hard makes it difficult as it raises up the anxiety level which keeps the mind awake and if the mind can’t sleep, it is difficult for the body to follow up.
Here are some small tricks that may help you fall asleep faster and further guide your body into the complete shutdown mode:
Maintaining the appropriate room temperature:
The temperature of your body changes as you fall asleep. If your room is too hot or too cold then it might become difficult to adjust and sleep. It is advisable to find the temperature that suits your body and set the room temperature accordingly. Taking a warm shower before sleeping helps maintain the body temperature and signal your brain to fall asleep.
Trying the 4-7-8 Breathing method:
This breathing method is a powerful way to ensure calmness and relaxation. It consists of a breathing pattern that soothes the nervous system. It can be practiced whenever you feel stressed or anxious.
It is a step-by-step process:
1. It starts with placing the tip of your tongue behind your upper front teeth.
2. Exhaling the air completely through your mouth making a whoosh sound.
3. Closing your mouth and inhaling the air through the nose while counting to four.
4. Holding your breath while counting to seven.
5. Opening your mouth, exhaling the air completely making a whoosh sound while counting to
6. Repeating the same process at least three times.
It is a tested technique proven to give quick results.
Setting up a schedule:
Having a pre-set schedule helps you fall asleep quickly. Waking up at a certain fixed time and going to bed at a fixed time helps create a schedule. The body itself starts adapting and feels the urge to wake up or sleep as per the usual schedule. It is important to get At least 7 hours of sleep. Give yourself 30 mins to 1 hour before dozing off. This allows your body to relax and prepare for sleep.
Expose the body to Daylight and Darkness:
Light has the power to influence your body into alertness or sleepiness. Irregular exposure confuses the body’s internal cycle, making it hard to fall asleep or stay awake.
During Daytime, exposure to bright light helps the body to stay active while at night, darkness helps in the production of melatonin, a hormone responsible for sleep.
So it is beneficial to get bright sunlight or artificial light during daytime while at night, darkness helps to maintain a proper sleep balance.
Practicing Yoga and Meditation:
Yoga and Meditation are meant to calm your mind and provide relaxation to your body. It has been observed that people practicing yoga and meditation fall asleep without much difficulty. Yoga, on one hand, is known to release stress and tension from the body while meditation enhances melatonin levels in the body.
Avoid looking at the clock:
It is a normal thing to wake up in the middle of the night. However, it sometimes becomes difficult to get back to sleep. People who wake up in the middle of the night and look at the clock for time. The time obsession makes it difficult for them to fall back asleep.
To make the matter worse, waking up on a regular basis and not able to sleep back again may cause your body to develop a routine.
To avoid all these troubles, it is best to remove the clock from your room.
It is seen that having a comfortable mattress and pillows can have remarkable effects on the quality of the sleep. The quality of your beddings impacts your body posture, temperature, and comfort. In addition to that, a light weighted blanket further reduces body stress and improve sleep quality.
Turning off Electronic Devices:
Avoid using electronic devices while sleeping. Watching Television, playing video games, using mobile phones can significantly impact your sleep and make it harder for you to fall asleep.
Adjusting your sleep position:
A good night sleep depends upon your body position. There are mainly three sleeping positions: stomach, back, or side. The kind of relaxation that an individual experience solely depends upon his/her sleeping position so a person must achieve the most relaxing position before sleeping to ensure a good night sleep.
I would conclude by saying that Sleeping is as important as eating for our body. Sleeplessness causes negative impacts on the physical and mental health of an individual.
So, follow a schedule. Sleep Well, Live Well.