How to fall asleep
Every now and then we find ourselves with a very difficult time falling asleep. We’ve tried to do the right things but still can’t fall asleep. It happens to the best of us. If you haven’t tried these methods below, what have you got to lose other than more sleep?
1. No Electronic Devices 1 hour before bed.
Most people will admit to using some sort of electronic device before bedtime. It might be your cell phone, laptop or tablet. It’s easy to get into this habit and one that’s very difficult to break. Using these types of devices directly before bed is stimulating physiologically in ways that can negatively affect your sleep. One way to break the habit is to remove the device entirely from the room and make it a device-free zone. Difficult, I know but your restful night may depend on it.
2. Room Temperature.
Proper room temperature should be between 15 to 19 degrees Celsius. The room temperature might be affecting your ability to doze off. If your bedroom is set too high this could affect your sleep. Try adjusting the thermostat until your ideal sleep temperature is reached. Too cool and you just might find that you’re up in the middle of the night adjusting temperature or grabbing another blanket. Too warm
your body heat could wake you up.
3. Download your brain.
Maybe there’s a to-do list running through your mind and you just can’t stop thinking about them. One method that has proven effective is to get up and write the list out on paper. By downloading this from your brain, some people have found the method relieving
4. Try a breathing technique called 4-7-8.
There’s been lots of chatter about this method called 4-7-8 breathing. Basically, you inhale for 4 seconds, hold for 7 and exhale for 8. There’s little scientific research on the method but this type of breathing can relax, ease tension and reduce stress allowing you to fall asleep quicker.
Best of luck!