how to fall asleep fast - simple and easy tricks

how to fall asleep fast - simple and easy tricks

  

  • maria firoz
    Maria Firoz
    111 pts
    Rising Star


    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;

    1- Shoulders

    2- Upper arms

    3- Lower arms and hands

    4- Back

    5- Stomach

    6- Buttocks

    7- Calves

    8- Feet

    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

    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.

    Conclusion

    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.


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