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Are you the type of person that is desperate during the day to get some shut-eye and then when you finally fall into bed you can’t fall asleep? Frustrating is an understatement. We are here to help. We have compiled some ways that may help you to fall asleep faster.
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1. Force Yourself To Stay Awake
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Researchers have found that people who struggle to fall asleep should use reverse psychology and lie in bed and try to stay awake. The results showed that this technique is actually quite tiring and a person will fall asleep faster.
2. Socks To The Rescue
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We all know that wearing socks will keep your feet warm, but those who struggle to fall asleep at night should wear them to bed. When a person is about to fall asleep the body sends blood to the extremities which are your hands and feet.
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3. The 4-7-8 Exercise
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Practice this breathing exercise while you are laying in bed and you will be sleeping like a baby before you know it. Developed by Dr. A. Weil this breathing technique has been known to make people fall asleep in a shorter period of time. The 4-7-8 exercise is carried out in one breath, breaking counting to 4 in your head, holding your breath for 7 seconds, and then exhaling for 8 seconds.
4. Dim The Lights
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There is a light cycle in a human’s biology which means we need alternating periods of light and dark. To give your body a little help to realize that it’s time for sleep dim the lights in your home an hour or so before going to bed. This will send messages to the brain that cause drowsiness. If your house is lit up like a Christmas tree, then your mind is tricked into thinking that it is time to be up.
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5. Carefully Choose Your Light’s Color
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Making sure that the color of the light is right is also important because the color determines the reaction in the brain. Depending on the intensity of the light will also determine how much melatonin a person creates which causes drowsiness.
6. Just Say “No” To Screens
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Put your screens down an hour before bed. The screens from mobile phones and other devices emit a blue hue and as we discussed in #5 color sends messages to the brain. Blue tells your brain to stay awake. So turn your devices off and relax before bed.
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7. Hit The Shower
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Soak in a warm bath or have a long shower before hitting the hay. Enjoying a soak will adjust your body temperature, so you are nice and relaxed (and maybe a bit groggy!) before you go to bed.
8. Hide Your Clock
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If you find yourself staring at the clock worrying about when you are going to fall asleep, then it’s time to ditch the clock. The clock by your bed is increasing your stress and worry. Experts believe that if you take that distraction and angst away, then you will fall asleep faster.
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