Fall asleep quickly – tips, home remedies and rules of sleep hygiene
If you want to fall asleep quickly and get a good night's sleep, this can often be a real challenge. A large proportion of the population claims that they do not get enough sleep from time to time. Accordingly, inadequate sleep increases the risk of accidental injury and many chronic illnesses, including diabetes, heart disease, and depression. In order to maintain proper sleep hygiene that you need, you may need to change your lifestyle. It is also important to develop habits that promote your health and eliminate those that keep you awake at night. So here are some sleep techniques, tips, and tricks that can help you prevent sleep disorders.
How can you learn to fall asleep quickly?
The consistent plan for falling asleep is a critical part of developing good sleep hygiene. Frequently changing the times you go to bed and wake up can confuse your body's biological clock. To keep to a schedule, prepare your mind and body for sleep by developing a relaxing bedtime that starts around the same time each evening. For example, take a warm bath, listen to soothing music, read a book, or do other activities to help you relax. This signals your body that bedtime is coming and helps you fall asleep faster and easier.
So follow a regular sleep schedule, develop a relaxing bedtime, and create an environment where you can fall asleep quickly. Also, avoid caffeine, alcohol, and glowing electronic screens in the hours before bed. However, if you can't fall asleep, don't force it. Instead, get up and enjoy some relaxing activities. Then try again when you feel calmer. If sleep is still difficult, talk to your doctor. An underlying state of health or other factors can affect your ability to sleep. Your doctor may recommend additional lifestyle changes, medication, or other strategies to get the rest you need.
Effective behaviors and sleep techniques
Just trying too hard to fall asleep can cause or continue a cycle of anxious, nerve-wracking energy. This not only keeps the body awake, but also the mind. If you cannot sleep due to your mental state, it is really difficult for your body to follow it. However, there are scientific quick sleep tricks you can try to flip the switch and put your body into a safe shutdown mode. For this reason, we have put together some scientifically sound tricks that will help you fall asleep faster.
Fall asleep in 10 seconds
It usually takes a magic spell to fall asleep quickly and on cue, but just like magic spells, with practice, you can finally reach the sweet 10-second point. The following method takes a full 120 seconds, but the last 10 seconds should really be all that is needed to finally doze. The popular military method comes from a book called “Relax and Win: Championship Performance”. A routine has developed in the American Army that allows pilots to fall asleep in 2 minutes or less. It took them about 6 weeks to do this, but it also worked after drinking coffee and shooting in the background. This practice is said to work even for people who have to sleep while sitting.
- First, relax your entire face, including the muscles in your mouth.
- Let your shoulders drop to relieve tension and position your hands on the side of your body.
- Then exhale and relax your chest, legs, thighs and calves.
- Then, empty your thoughts for 10 seconds by imagining a relaxing scene.
- If this doesn't work, repeat for 10 seconds that you shouldn't think about anything.
You should be able to fall asleep within this short period of time. If this still doesn't work for you, you may need to work on the basics of the military method. This includes breathing and muscle relaxation, for which some scientific evidence is available. Some conditions such as ADHD or anxiety can also affect the effectiveness of this method. The military method that you can use effectively at home is based on these techniques.
Fall asleep in 60 seconds
The next two methods, which focus on your breathing or muscles, will help you distract yourself from thinking and go back to bed. However, if you are a beginner trying out these tricks, it may take up to 2 minutes for these methods to work. The 4-7-8 breathing method mixes the powers of meditation and visualization and becomes more effective with the exercise. However, if you have respiratory problems such as asthma or COPD, you should contact your doctor before starting, as this can make your symptoms worse. To prepare, place the tip of the tongue behind your two front teeth on the palate. Keep your tongue there all the time and rinse your lips when you need to.
- First, let your lips open slightly and make a rustling sound as you exhale through your mouth.
- Then close your mouth and breathe in silently through your nose.
- Then count to 4 in your head and then hold your breath for 7 seconds.
- Then exhale for 8 seconds, again with a hissing sound.
- Avoid being too attentive at the end of each cycle.
- Try to practice relaxed and complete this cycle for four full breaths.
- Let your body sleep if you experience relaxation earlier than expected.
Progressive Muscle Relaxation
Progressive muscle relaxation, also known as deep muscle relaxation, also helps you if you want to fall asleep quickly. The prerequisite for this is to tension the muscles first, but not to strain them, and then to relax them to release the tension. This movement promotes calmness in your body. This is a trick that is recommended to work with insomnia. Before you start, practice the 4-7-8 method while imagining the tension that exits your body as you exhale.
- First, raise your eyebrows as high as possible for 5 seconds. This will tighten your forehead muscles.
- Relax your muscles immediately and feel the tension ease.
- Then wait 10 seconds and smile broadly to create tension in your cheeks.
- Hold for 5 seconds and then relax.
- Take a break for another 10 seconds and squint with your eyes closed. So stay put for 5 seconds.
- Wait another 10 seconds and tilt your head back slightly for 5 seconds so that you can look comfortably at the ceiling.
- Relax as your neck sinks back into the pillow.
- Pause for another 10 seconds and move the rest of your body down, from the triceps to the chest, from the thighs to the feet.
- Try to fall asleep even if you haven't tense and relaxed the rest of your body.
- Concentrate on how relaxed and heavy your body feels when it is relaxed and in a comfortable state.
Fall asleep in 120 seconds
If the previous methods still didn't work, there may be a blockage that you need to remove. So try the following techniques. Tell yourself to stay awake. Even if this seems like a paradoxical intention, the method can be a good way to fall asleep faster. Trying to sleep can increase performance anxiety in people with insomnia. Research has shown that people who practiced paradoxical intentions fell asleep faster than those who did not. If you are stressed frequently, this method may be more effective than traditional, deliberate breathing exercises. Imagine a quiet place and if counting activates your mind too much, try to stimulate your imagination.
Some people claim that visualizing something can make it real. For this reason, it is possible that this also works with sleep. In a study by Oxford University, researchers found that such a distraction allows people to fall asleep quickly. So instead of counting sheep, try to imagine a calm environment and all the emotions associated with it. For example, imagine a waterfall, the sounds of echo, rushing water, and the smell of damp moss. The key is that this picture takes up space in your brain to prevent you from worrying about your brain again before bed.
Acupressure to sleep
There is not enough research to make sure that acupressure really works. However, the research results available are promising. One method is to target areas that you know about and that you find particularly tense. These are, for example, the upper part of your bridge of the nose or your temples. However, there are also certain points in acupressure that are reported to help with insomnia. Here are three of them.
- Feel for the small, hollow space under the palm of your hand on your small side first.
- Then gently apply pressure in circular or ascending and descending movements for 2 to 3 minutes.
- Then press the left side of the dot down for a few seconds, then press and hold the right side.
- Repeat in the same place on your other wrist.
- Count three finger widths down from your wrist fold on the palm of your hand.
- Use your thumb to apply even pressure downwards between the two tendons.
- You can massage circularly or up and down until you feel your muscles relax.
- Clasp your fingers (fingers out and palms touch) and open your palms to create a cup shape with your hands.
- Position your thumbs at the base of your skull, with your thumbs touching where your neck and head connect.
- Apply a deep and firm pressure and massage this area with circular or up and down movements.
- Finally, take a deep breath and watch how your body relaxes as you exhale.
Fall asleep quickly home remedies
If you've tried these methods and you're still unable to fall asleep within 2 minutes or less, check to see if you can find quick sleep tips. So you can make your bedroom more suitable. Try to hide your watch and take a warm shower or bath before bed. Open the window to keep your room cool and possibly put on socks.
A gentle 15-minute yoga exercise could also help. Place your phone far away from your bed and try aromatherapy. Also, if you eat earlier, avoid digestion or stimulation before bed. If you find that the noise in your room is affecting your sleep, you can try to suppress the noise. Try using blackout curtains, white noise devices, or music and earplugs. On the other hand, sleep hygiene or clean sleep is real and effective. Before you really turn to the military method or 4-7-8 breathing, you should also consider what you can optimize in your bedroom.
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