4 Ways to Sleep

Table of contents:

4 Ways to Sleep
4 Ways to Sleep
Anonim

Falling asleep isn't always as easy as simply resting your head on the pillow and closing your eyes - various thoughts and worries can creep into your mind, or you may have a hard time finding a comfortable position. But don't despair: there are several measures that can help you fall asleep faster and improve the quality of your rest; from practicing relaxation techniques to implementing concrete changes in your nightly routine.

Steps

Method 1 of 4: Falling to Sleep Faster

Fall Asleep Step 1

Step 1. Breathe deeply with your diaphragm

Place your hand on your belly and breathe as deeply as possible, counting to four - "fill in" your belly as you inhale, and try to keep your chest still. Count to seven while holding your breath, then slowly exhale to the count of eight.

Try to breathe deeply through your belly as you count and visualize relaxing images

Fall Asleep Step 2

Step 2. Try the practice of progressive muscle relaxation

Starting with the tips of your toes, tense and relax all the muscles in your body, one at a time - take a deep breath and flex each muscle for five seconds, imagining the tension leaving your body as you relax.

Relax for ten seconds, then tense and release your ankles. Continue to flex and relax each muscle group, moving up to the shins, thighs, torso, neck, and so on

Fall Asleep Step 3

Step 3. Escape to your imagination instead of worrying about sleep

You can get even more agitated if you try to force your mind to sleep, so change your focus and try to think of something relaxing.

  • Build your dream house or room;
  • Visualize yourself in a very calm environment, and try to vividly imagine the sights, sounds and smells of this place;
  • Make up a quiet story (be careful not to think of anything too exciting).
Fall Asleep Step 4

Step 4. Block out unwanted sounds

Noise can affect your ability to fall asleep, in addition to impairing the quality of sleep itself. So try to listen to a radio show or podcast that isn't too addictive - that way it will drown out annoying noises like traffic noise and take your focus off your worries. Podcasts to listen to before bed

Try listening to the same program every night so that you can relax and distract your mind. Look for a presenter with a low, mellow voice, and opt for podcasts on topics that are interesting but not so interesting that you want to keep listening to episode after episode. Here are some recommendations:

Meditation with Gloria Arieira:

Gloria Arieira offers several guided meditations that can help you to fall asleep peacefully.

Sleep With Me with Drew Ackerman:

Presenter Drew Ackerman created this podcast because he suffered from insomnia and wanted to help others like him. He speaks in a deep, calm voice, and adds a lot of details and twists to the stories he tells to make them incredibly tedious and convoluted.

Cafe Scribe:

Relax and fall asleep as you listen to Christian Gurtner tell stories about the world and humanity.

Fall Asleep Step 5

Step 5. try to meditate to calm the mind and body.

Breathe slowly and deeply and imagine relaxing scenarios, such as clouds in the sky, a deserted beach, or somewhere very comfortable from your childhood. Relax your muscles, let thoughts pass through your mind like passing clouds, and feel your body sinking into the mattress.

Try meditating right before bed, or when you're trying to get to sleep - do it on your own, search the internet for guided meditation audios, or use an app like Insight Timer, which offers a variety of guided and timed meditations

Fall Asleep Step 6

Step 6. Give supplements a try

There are several products that can help you fight insomnia, but ideally, you should always consult a doctor before you start taking any of them - this is particularly important for anyone who has a health problem, takes continuous medications, is pregnant or nursing. Add-on Options

Melatonin:

This substance is naturally produced by the body, and melatonin supplements are the most popular option on the market. The typical dose available in pharmacies and health food stores is 3 mg, but just 0.3 mg may be enough to improve sleep quality.

Valerian:

This root has been used for centuries to treat insomnia and anxiety, and the standard dose of the supplement is usually around 600 mg.

Chamomile:

Although it's also available in tablets, a warm chamomile tea can be a great way to relax. Use two tea bags and do not add caffeine containing herbs.

Chlorophenamine Maleate:

Like so many other antihistamines, this medication can make you drowsy and is used by some people to fight insomnia. However, be careful: anyone who is not allergic and does not have the flu should avoid the routine use of antihistamines to get to sleep.

Fall Asleep Step 7

Step 7. Get up and do something relaxing if you can't fall asleep

Leave the bedroom after trying to fall asleep for more than 30 minutes instead of tossing and turning. Read a book, take a warm bath, listen to relaxing music, or eat something very light - do your chosen activity for about 15 to 20 minutes, or until you start to feel sleepy, then go back to bed in followed.

  • Keep the lights low when getting out of bed, and avoid looking at the screen of your cell phone, television, computer, or any other electronic device.
  • The mind will end up associating your bedroom with feelings of stress if you keep tossing and turning in bed trying to sleep, and this can further damage your insomnia.

Method 2 of 4: Controlling Lights and Noise

Fall Asleep Step 8

Step 1. Dim the lights in the house two hours before going to bed

During the night, the mind interprets strong artificial lights as a sign that the sun is rising again, and this can prevent the release of the hormones needed for sleep. Use dimmers on switches, if you have that option, or simply turn off the main lights and leave only the lamps on.

Also, dim your phone, computer, or any other electronic device if you need to use it at night - you can also download an app that automatically dims your screen after sunset

Fall Asleep Step 9

Step 2. Do not look at the television, telephone, computer, or other electronic devices before bed

The blue light emitted by such screens confuses the brain, and it ends up concluding that it's still mid-afternoon. So do your best to avoid these devices for at least an hour before going to bed.

  • Emails, social media, and other similar stimuli will also make you restless and impair your ability to fall asleep.
  • Lower the screen brightness and use an app that filters blue light if you need to use your phone or computer before bed.
  • Screens that do not emit light, such as e-book readers without built-in lighting, can be used normally.
Fall Asleep Step 10

Step 3. Wear ear plugs if you need to deal with constant and unavoidable noises

Small earplugs, or those larger headphones that cut out external noise, are options that can provide the silence you need to help you fall asleep - you can also try sleeping with a soft blanket or pillow over your head if you feel the earplugs are very uncomfortable.

Fall Asleep Step 11

Step 4. Hide the watch

Keep the alarm clock out of your eyes and resist the temptation to check the time - you'll never be able to fall asleep if you keep looking at the hands and thinking, "I'll still get five hours of sleep if I can sleep now."

  • Also, the light emitted by digital alarm clocks can keep you awake.
  • On the other hand, the ticking of certain analog clocks can be quite annoying - look for a quieter option if that's your case.
Fall Asleep Step 12

Step 5. Listen for white noise to be able to fall asleep in noisy environments

White noise is a constant, unobtrusive sound that will help you ignore other irregular sounds, such as noise from neighbors or a busy street. Fall asleep to the noise of static, rain, leaves rustling in the wind, or quiet, instrumental music - look for a white noise channel on your favorite audio platform, or invest in a machine created specifically for that purpose.

  • If you decide to use a streaming service or application, don't listen to tracks that might be interrupted by commercials.
  • The noise emitted by a fan or air cleaner may also act as white noise.
Fall Asleep Step 13

Step 6. Buy or make your own sleep mask

If you're having trouble falling asleep, improvise a mask with an old tie, pillowcase or hair band - you can also buy one at any major drugstore or department store.

Place heavy, dark curtains that block out street light on your bedroom windows

Method 3 of 4: Creating a Comfortable Environment

Fall Asleep Step 14

Step 1. Keep the room clean, cool, dark and quiet

Try to keep the room temperature a little below 21 degrees. Sleeping in a hot, uncomfortable room isn't relaxing at all, so make an effort to control the room's temperature. Also, clean the room regularly and change the bedding every week or two, or whenever it's dirty - the mess can aggravate feelings of stress, and you'll have a harder time relaxing if you're tangled up in smelly sheets.

  • Also, use the bedroom only for sleeping. Do not work, eat, talk on the phone, or do any other activity in bed - you should associate this environment with sleep and a feeling of relaxation.
  • Light pollution can also impair sleep, so consider investing in blackout curtains for your bedroom window - this will help block out street lights and nearby buildings.
Fall Asleep Step 15

Step 2. Soothe your senses with aromatherapy

Add a few drops of lemon balm, chamomile, lavender, or marjoram oil to your bath water, buy a diffuser with bamboo sticks, use scented candles, or sprinkle an essence on your linens.

  • Use aromatherapy before going to bed when you're relaxing, or keep a diffuser on your bedside table to enjoy the scents as you curl up in bed.
  • If you decide to use a candle, be sure to extinguish it before going to sleep.
Fall Asleep Step 16

Step 3. Wear loose, comfortable pajamas

Choose loose, breathable fabrics like cotton over heavy materials like flannel. Pajamas that are too heavy or tight will keep you too warm, but your temperature needs to drop a little before you can fall asleep. Plus, the softest, most comfortable pajamas and nightgowns will also help you relax more easily.

  • Sleeping naked or in your underwear is another good option for regulating your body temperature, so consider taking off all your clothes if you are always too hot at bedtime.
  • Bedding fabric should also be cozy and breathable, so buy new sheets if they are too rough or uncomfortable.
Fall Asleep Step 17

Step 4. Invest in a comfortable mattress

This purchase can put an end to insomnia if you have an old or lumpy mattress - test store options by lying on each mattress for about five to ten minutes.

  • Choose a model that is soft enough to meet your comfort needs, but remember that the mattress should also be firm enough to provide good support for your body. Try every model in the store, from the softest to the firmest, to find your preference.
  • You'll get a clearer sense of how different mattresses support your body if you test each option for several minutes.
  • If such a purchase doesn't fit your current budget, look into mattress protectors as a more affordable alternative - you can also try putting a thick blanket or two over your regular mattress, covering everything with an elasticated sheet.

Method 4 of 4: Following a Healthy Night Routine

Fall Asleep Step 18

Step 1. Follow a nightly routine so that your body naturally identifies bedtime

Your body won't know when to fall asleep if you never go to bed at the same time, so stick to a routine and practice healthy habits to teach your mind to sleep on time.

  • Healthy sleep habits include avoiding heavy meals before bed, engaging in a relaxing activity before bed, and avoiding caffeine consumption at night.
  • Let's say you want to go to bed at 11:00 pm and wake up at 7:00 am: maybe your body has trouble falling asleep on time when you start following this routine, but you should still wake up at the right time. The tiredness may seem overwhelming, but it will help you fall asleep more easily the next night, and as the weather goes on, you'll get used to sleeping earlier.
Fall Asleep Step 19

Step 2. Have a healthy snack before bedtime

While everyone should avoid heavy meals for three or four hours before going to bed, a rumbling belly can also keep you from falling asleep - so eat a very light food high in protein and complex carbohydrates if you are. Hungry. Try slaking your evening appetite with a banana, a piece of avocado, some peanuts or peanut butter, or some whole grain crackers and some cheese.

  • Avoid sweets, breads and cakes before going to bed. Rich in simple carbohydrates, these foods will be responsible for a spike in your blood sugar, causing insomnia or impairing sleep quality.
  • You'll feel more satisfied and less likely to wake up in the middle of the night if you satisfy your hunger with protein and complex carbohydrates.
Fall Asleep Step 20

Step 3. Avoid drinking alcohol or caffeine at night

Stay away from any caffeine products for six hours before going to sleep. Also, while a drink may be inviting, alcohol can mess up your sleep cycles and reduce the quality of your rest. Limiting the consumption of certain drinks at night

Limiting caffeine:

Avoid caffeinated drinks for at least eight hours before going to sleep if you suffer from insomnia; or eliminate the substance consumption altogether. Don't forget about some insidious sources of caffeine like chocolate and some pain relievers.

Limiting alcohol:

If you enjoy alcoholic beverages, limit your consumption to one or two drinks, and avoid drinking immediately before bed.

Limiting other drinks:

Even water can impair sleep if consumed too much, making you wake up in the middle of the night wanting to pee. Prevent this problem by stopping drinking any liquid an hour or two before going to bed.

Fall Asleep Step 21

Step 4. Go to bed at the same time every day, even on weekends

You will eventually get used to the new routine if you start sleeping and waking up at the same time; therefore, on weekends, strive to sleep and wake up no more than an hour before your usual time.

You'll mess up your sleep routine and have a harder time falling asleep during the week if you decide to sleep late on Saturday or Sunday

Fall Asleep Step 22

Step 5. Engage in physical activity five times a week, but avoid exercising at night

Regular activity can help you fight insomnia and sleep better, as long as it's not done too late - avoid physical exercise and other strenuous activities for at least three hours before going to sleep.

Physical activity stimulates blood flow and releases hormones that put the body on high alert

Fall Asleep Step 23

Step 6. Avoid napping during the day

Do not sleep for more than 15 to 20 minutes if you need to take a nap - longer naps disrupt your sleep routine and can cause insomnia during the night.

Fall Asleep Step 24

Step 7. Take a shower, meditate or read a book for about 30 minutes before going to bed

Create a relaxing evening routine for your body to identify when to rest - read, do easy, relaxing stretches, listen to quiet music, or take a warm bath.

  • If you decide to read, be careful not to choose a book that is too exciting - an anthology of poems or a work on self-development might be good options.
  • Opt for an electronic reader that doesn't emit light if you want to read digital books; and lower the screen brightness or use an app to filter the blue light if you already have a device with built-in lighting - the best option for those who suffer a lot from insomnia, however, is to change the e-reader with built-in light for one paper book.
  • Your body temperature drops slightly after a bath, and this can help you fall asleep - try adding a few drops of lavender to your bath water to make the experience even more relaxing.

Tips

  • Consult a physician if insomnia is persistent or disrupts your daily activities.
  • The company of a pet is comforting and can help you fall asleep, but perhaps you should leave a pet that moves a lot during the night outside your room.
  • Try to stay active throughout the day - the more you move around during the day, the more tired you will be at night.
  • Talk to your partner, or anyone else you share a bed with if they are responsible for your insomnia. Consider sleeping in separate rooms if you cannot find a solution to your snoring or any other problem.

Notices

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