It’s something that everyone will experience at least once in their life, unless they are extremely lucky, and that’s lying in bed wishing you would fall asleep! The average person should get approximately six to eight hours of sleep a night but most tend to get less than that. Busy lives, social obligations, stress, and illness could all affect your body’s ability to fall asleep quickly and soundly.
Sleep is the body’s way of restoring and refreshing before the start of another day. Perhaps you find yourself counting down the minutes of the clock or even counting sheep until the wee hours of the morning. It can wreak havoc on your body and mental capabilities.
However, these tips can help you fall asleep in 7 minutes or less, so you can be the best version of yourself come the morning.
The 4-7-8 Breathing Trick from Dr Andrew Weils
This simple breathing trick was discovered to force your body to relax its heart rate, causing an almost sedative effect on your body. You simply breathe in through your nose for 4 seconds, hold your breath for 7 seconds and then exhale for an 8-second count. This process brings oxygen into the body, which calms the central nervous system, which calms the mind. This calming effect will create a Zen-like atmosphere for the mind and body to fully rest.
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Black out, chill out
One of the most common tips for falling asleep quickly and soundly is to completely darken your sleeping area and turn down the heat. The less lights and heat, the better for a sound rest. Bright lights can trick your body and mind into thinking it is earlier than it actually is, which can effect your sleep cycle and bring you into a light doze-light sleep. Having the room temperature too warm will cause your internal body temperature to rise and this creates adrenaline, which keeps you awake.
Invest in a good mattress, sheets and pillows
Perhaps your mattress sags in the middle or your pillow doesn’t support your neck the right way. Your sheets are scratchy or slipping off the mattress, indicating a poor fit! If you are constantly tossing and turning trying to find a comfortable position to sleep, you are not in a relaxed state. Your mattress needs to support the way in which you sleep most comfortably — side, back or stomach. There are many brands available, so choose a mattress to best suit your needs.
Make Your bedroom for sleeping only, and create a routine
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By using your bedroom for more than just sleeping or using electronics as you lay in bed your mind thinks it is a lifestyle or living space. Ban all extracurricular activities and electronic devices in the bedroom, your mind will recognise this space as a ‘sleeping only’ area. Try to head to bed the same time every night, even on weekends. Creating a bedtime routine will train the brain to shut down at a specified time and become sleepy!
Hopefully these tips help you have the best sleep possible and maintain a healthy lifestyle.
Have your experienced difficulties falling asleep? How have you addressed the issue?