When you fall asleep, it means you are losing control over your senses and ceasing to pay attention. Falling asleep also means you are not awake. But to do so, you need to master the trick on how to fall asleep when anxious.A sound and healthy sleep are extremely important. By giving rest to your body, you are in a way helping yourself to feel good and make your body and brain function more effectively. A poor sleep throws a negative impact on many parts of your body and brain. You fail to focus on learning and memorizing. You cannot exercise and regulate your senses.You may experience difficulties in sleeping. Unless you don’t really help yourself understand how to fall asleep when anxious, you probably stay awake almost all night or do not sleep all night long. This shadows a negative impact on your biological functioning as well as your overall well-being. 20 ways on how to fall asleepHere are 20 simple and easy tricks to escape out of such a sleepless night and help yourself fall asleep fast. ❖ Drink a glass of warm milk before bed. You will soon fast asleep. If you cannot do so, you may alternatively choose to gulp a glass of warm water. ❖ Take a warm shower an hour before going to bed. You will enjoy your sleep better and will also have an undisturbed sleep all night long. ❖ Dim the lighting around and set your restroom ambiance organized. Remove the clutter in and around your bed. Change your bedsheets as well. ❖ Read a bedtime story to distract all the worries out of your head. Do not go for horror stories. Read something that interests you and relaxes your mind as well. ❖ Inculcate the habit of diary writing before setting to bed. By shifting all your thoughts and emotions from mind to book, you will consciously learn how to fall asleep when anxious. You feel far better by mind and body and tend to sleep. ❖ Follow your breath. Inhale from one nostril and exhale from the other. Repeat this multiple times. You will soon fall asleep. Doing so, you will master the key as to how to fall asleep in 10 seconds. ❖ Have your dinner early and give a minimum of one hour gap between your dinner time and bedtime. Stay away from electronics and gadgets as well during this hour. ❖ Exercise a lot during the day. Set a timetable for your daily routine and follow the same. Push yourself to bed and wake up in the morning, on all days, during the timings, that you fixed beforehand. ❖ To enjoy a full night's sleep, avoid naps during the day. This way, you can teach yourself how to sleep faster. ❖ Listen to light and relaxing music. This will improve the quality of your sleep. Listen to music at a very low volume. ❖ Cut your beverages like coffee, tea, or other hard drinks a couple of hours before going to bed. If you have a carving for a beverage, bribe yourself that if you sleep early, you can wake up early and will have a chance to share your drink with your loved ones. ❖ Help yourself understand your tasks for tomorrow. Set a schedule and follow the same. This gives you a sigh of relief and gets you to sleep better. ❖ Recollect moments that bring about happiness. By being happy, your worries are erased temporarily from your mind and you can have a great sleep. ❖ Clean your feet and toes with warm water. Apply a soothing cream or a moisturizer. Pullover socks. This works even well when you are sick. ❖ Clean your face and eyes with cold water for a couple of seconds. Your eyes will soon feel like closing and this will in turn send signals to the brain to take rest. ❖ Spray a room freshener in your bedroom. Let the cool breeze flow in. Adjust your room temperature and change your sleeping position. All these will help you sleep fast. ❖ Try reflexology or acupressure. Pressing on these pressure points will restore your body balance and regulate your mind and body. You will in no time fall asleep fast. ❖ Practice meditation a couple of minutes before going to bed. It refreshes your mind from all the wandering thoughts, emotions, and anxieties and helps you sleep well. ❖ Visualize as if you were sleeping in your favorite spot, like a garden or a beach. Picture yourself as if you were enjoying every moment in that space. ❖ Tell yourself that you are really tired. In fact, work in a way that tires your body and mind pretty much. By doing enough workouts and stressing your body, you will soon master the art of how to fall asleep faster at night. Finally, if you do not have sufficient sleep, you feel frustrated about getting along with your life. This impacts your daily routine and your goals in life as well. You tend to fail in maintaining an equilibrium between life and profession. It is therefore important that you follow the above easy tricks and carryout good personal and social life.
Best Ways to Help You Fall Asleep Easily with Relaxation Techniques
If you are one of the millions of people who have trouble with falling asleep faster, or rather insomnia, you may find yourself tossing around in your bed with your mind racing. What you need is a full night's sleep.
By cultivating the right approach, you can easily fall asleep within a matter of minutes. One of the key things to help you sleep faster is relaxation.
Numerous research shows that the relaxation process is a physiological process that affects your mind and body.
The relaxation process helps you to drift off to sleep peacefully by reducing stress and anxiety. A step-to-step guide of relaxation method has proven to help with insomnia and sleep problems.
Best Relaxation Methods to help you sleep better
For decades, relaxation has been a core focus of many spiritual and cultural practices. Permitting a sense of calm and connection with the surrounding world and oneself.
There are four key relaxation things to do to help you sleep at night more peacefully.
1- A quiet environment:
Quietness does not always have to mean complete silence. Calming sounds and music are beneficial. Whereas loud or abrasive noises can be disturbing.
2- A focus of attention:
To help you draw your attention and reduce thinking about external concerns, try to use a mental image, a word, phrase, mantra, or breathing pattern.
3- A passive attitude:
For you to accept that it is normal for your mind to wander allows you to remain at ease. And it draws your attention back to the object of your attention.
4- A comfortable position:
A good position can play a major role in having a good sleep. Naturally, when you start relaxing to fall asleep, the recommended position is lying in bed.
The four key methods are ways to achieve the desirable sleeping outcome. So that you can calmly fall asleep. Remembering these basics allows you to adjust these methods to your liking.
Once you are all set and lying comfortably on your bed, try one of these relaxing techniques to ease yourself and sleep soundly.
- Controlled breathing:
Controlled breathing is a series of slow, deep breaths that enables a sense of calm. This method is also known as pranayama breathing. And is believed to reduce stress in the nervous system and prepare the brain for sleep.
To practice controlled breathing, you can try ;
1- Counting breaths
- Through your nose, inhale slowly and gently.
- Through your mouth, exhale slowly and gently.
- Then count up. You can either count each breath or each cycle of inhalation or exhalation. Whichever is more suitable to you.
2- Dr. Andrew Weil’s 4-7-8 method
- Place the tip of your tongue behind your front teeth and hold it in this position throughout the exercise.
- Inhale through your nose slowly and keep your mouth closed. And while inhaling, count to four.
- Hold your breath and count to seven
- Exhale through your open mouth while counting to eight.
- Repeat this cycle three more times.
Controlled breathing is perfect for those who have just started using relaxation methods. Or who have a hard time using other methods of focus like imagery or mantras.
Meditation and Mindfulness:
Mindfulness is focused around slow, steady breathing and the present moment. It has been found to have numerous health benefits, such as help to reduce insomnia by reducing anxiety and stress.
One easy way to perform mindfulness meditation is the body scan meditation.
- Focus on your breathing by inhaling and exhaling at a comfortable pace.
- Try to focus on the position of your body on the bed.
- Notice any good or bad sensation in your legs or feet.
- Continue to scan your body from your legs to your head—each sensation. The goal for you is to stay present and observe your body, and then letting each part of your body relax.
- After scanning, let your whole body relax.
Meditation is great, everyone. But to get used to it takes practice. It works best for people who can invest at least five minutes per day in allowing themselves to get comfortable with it.
Progressive Muscle Relaxation
PMR slowly tightens and releases the muscles throughout the body with controlled breathing. Resulting in creating a calming effect.
You can do this technique by doing the following;
- Breathe in and out slowly while your eyes closed.
- Tense your muscles, starting with your face for 10 seconds. Then release your muscles and take deep breaths in and out for several seconds.
- Tense your shoulders for about 10 seconds and then relax and breathe.
- Continue this method of tensing and relaxing the following body parts. Skip if necessary if any area causes pain;
2- Upper arms
3- Lower arms and hands
PMR has been found to help people with insomnia. And when done properly, it may also be beneficial for people who have arthritis. Though, this is not recommended for those who have heart problems.
Imagery is sought to be the easiest technique of relaxation. It imagines a peaceful image from your past or any image that you find soothing that can divert your attention to have relaxation.
You can achieve relaxation by doing the following;
- In a comfortable position, with your eyes closed, think about a place or a situation from your past that relaxes you. or any imagery setting such as a quiet natural garden.
- Study the details of this setting and how it looks while slowly breathing in and out.
- Continue doing this by adding details that relate to your sense, such as smell, taste, or touch, and experience the calmness of this mental image.
This is great as a bedtime relaxation for visual thinkers who can easily recall past scenes. Or any soothing memory.
All these relaxing techniques are positive things to help you sleep at night. It takes time to get used to it, but they provide the best outcome. Try to take it slowly and practice whichever technique suits you the best.
6 Top things to help you sleep quickly
Aside from relaxation techniques, some pre-bedtime tips prepare your mind and body to fall asleep easily.
- Relax for at least half an hour before bedtime. It can be done by either reading, light stretching, or any other relaxing techniques. Doing these activities are ideal during this time.
- Switch off your close-range electronic devices. Such as laptops, phones, or tablets because they stimulate your brain, which makes it harder to fall asleep.
- Dim your bedroom lights to help you relax your eyes. And makes you are wearing comfortable clothes.
- The cooler your bedroom, the better. So, make sure it is set to a pleasant temperature.
- Use a calming scent like lavender oil that generates a calming effect.
- Before bed, avoid big meals, spicy foods, caffeine, or alcohol.
- Have a consistent sleep schedule. Do the same wake-up time every day, including the weekends. This helps your body to fine-tune and adjust to more regular sleep.
- Do physical activity. Regular exercise maintains and benefits your body on so many levels. Getting better sleep is one of them.
Sleep is an important part of our lives. We need sleep to survive. And to have a healthier lifestyle. We spend about one-third of our lives sleeping. So, if you are not getting a sufficient amount of sleep each day, then it can affect your health generally.
To achieve that, one must relax. Relaxation is as important as falling asleep. There are many relaxation techniques and pre-bedtime techniques for you to try. They are natural things to help you sleep faster and better.
It's never too late to try.