The benefits of sleep go further than being well-rested. It is a vital part of healthy immune function, metabolism, memory, learning, and other functions. It can also help you lose weight and strengthen your heart. So it’s definitely something to pay attention to and make sure you get enough of it.
We want our readers to be healthy and get enough sleep, so we wanted to show you 5 ways that can help you deal with those sleepless nights.
Tips for Falling Asleep Fast
Try The Military Method
If you want to fall asleep in 2 minutes, the military method is worth trying. It will take some practice, but the results will be worth it.
The military sleep method is easy to follow, and with some practice and repetition, you will become a master. This is what you need to do:
Relax the entire face and mouth muscles. Release your shoulders and hands to release tension. Exhale and relax your chest, legs, thighs, and calves.
Clear your mind for 10 seconds by imagining a relaxing scene. If that doesn’t work, try repeating the words “don’t think” for 10 seconds.
Use A Weighted Blanket
Weighted blankets aren’t just for extra snuggling. They use deep pressure stimulation, which improves mood, reduces stress, and increases levels of melatonin, the sleep hormone.
This combination of benefits will not only make you fall asleep faster but will also improve the quality of your sleep.
Use Your Imagination
According to the doctor. Steve Orma, Clinical Psychologist for Insomnia, Sleep, and Anxiety, Using your imagination can help you relax and fall asleep. And all you have to do is imagine a calm and serene place, put yourself in it and focus your mind on it.
Do not skimp on details either, imagine what you are wearing and how you feel. Do this for 20 minutes a day or until you feel relaxed enough to sleep.
Try Progressive Relaxation
If you want to fall asleep, you can use a technique called progressive relaxation. And all you have to do is start tensing different muscle groups before letting them relax.
You can start with the face and work your way down to the feet. Do this until you slowly fall asleep.
Try The 4-7-8 Method
The 4-7-8 breathing technique was developed by Dr. Andrés Weil. It is based on an ancient yogic technique called pranayama, which helps practitioners control their breathing and can put the body into a state of deep relaxation. This is what you need to do:
Exhale completely through your mouth. Take a deep breath in through your nose for 4 seconds, hold for 7 seconds, and exhale through your mouth for 8 seconds. Repeat as needed.
Do you suffer from sleep or know someone who does? Which of these methods will you try first?