October 7, 2021

Ways to Help Yourself to Fall Asleep Faster

Some nights falling asleep seems like an impossible mission, and if you continue tossing and turning, things only get worse. Often commonly known techniques such as reading a book and meditating simply don’t give results.


Well, when nothing works, you can try some unconventional tactics recommended by experts that rely on your own body and mind to induce relaxation and lead you into sleep. Here are several creative and simple methods you can try practically anywhere to fall asleep faster and sleep better.

Practice breathing techniques
Carefully structured and focused breathing patterns impact our autonomic nervous system, which regulates muscle tension, heart rate, motivation, and relaxation or excitement in general. As much as rapid, shallow breaths can exacerbate anxiety, deep, slow breaths can induce a state of calm and relaxation.

One technique you could consider is the 4-7-8 method which experts recommend to be done in a seated position and in cycles of four until you get used to it. It will help reduce anxiety and help you fall asleep quicker, sometimes even within one minute.


Get the right mattress and bedding
Your bed is the place where you spend almost a third of your life so it is essential that both your mattress and bedding are of the highest quality you can afford. Certainly, there's no one-size-fits-all type of mattress as different people prefer different levels of firmness, different sleeping positions and have different activity levels during the night. So, when you choose your mattress, consider your body type, sleeping habits and sleeping style.

In addition to your mattress, your bedding may have an impact on your sleep. Things to consider are the thread count and fabric choices, but also how often you wash them. Put some thought and attention not only into choosing the sheets and pillowcases, but also a high-quality microfiber comforter as its texture and weight can contribute to your feeling of warmth/coolness and help you fall asleep faster.


Try Autogenic Training or Progressive Muscle Relaxation
Autogenic training is a recognized relaxation method that uses a series of suggestions or statements that create a calming effect in your nervous system. It focuses on various parts of your body, one by one, and relaxes them. For instance, you start by calming down your breath and saying to yourself, “I am completely calm.” Then you proceed to focus on your arms and you repeat to yourself, “My arms are pleasantly heavy,” then, “I am completely calm,” several times. Then you move to your legs, abdomen, chest, heart, forehead and always repeat the same phrases until you feel fully relaxed and calm.

PMR or progression muscle relaxation is a deep muscle relaxation that helps de-stress your body before bed. It consists of tensing up your muscles briefly and then relaxing them. This movement helps you recognize and localize the tension in your body and consciously let it go.


Turn Down Your Tech
With modern technology being so prevalent in our lives, it’s too easy to get lost surfing on the net before bed and that can have a negative impact on your health and quality of sleep. Initially, it may be tough to turn off your gadgets, but you should make the effort as most devices emit a blue light that imitates sunlight. This could be helpful before your morning coffee, but at bedtime, it does more harm than good. If you do need some boost, consider listening to music, an audiobook or a guided meditation.

It may take some time to get on track with your sleeping, but it’s important to create a consistent bedtime routine and stick with it. Whether it’s turning down all light and gadgets and cozying up under your favourite covers, or it’s some kind of breathing or muscle exercise, your routine should be something that works for you and is adapted to your self-care preferences.

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