Not everyone experiences sound sleep. Many people struggle to sleep properly and then experience fatigue, memory loss, and mood swings.
If you are one of those people, this article may help you. We have listed some doable techniques to help you sleep fast.
- Lower The Temperature
When you fall asleep, your body’s temperature changes. Your feet and hands feel warmer while your core temperature decreases. If your room is not cool enough, you might struggle falling asleep. You should maintain the temperature between 60-75°F or 15-25°C.
You can also try taking a warm shower as it will change your body’s temperature quickly. First your body will be warm but will shortly cool down.
- Employ The “4-7-8” Breathing Method
This is a simple yet powerful breathing technique, which relaxes your mind and body. You can practice this technique even when you feel stressed or anxious.
- Place your tongue behind your upper teeth and exhale through your mouth making a whoosh sound.
- Now inhale through your nose and count to four.
- Then, hold your breath and count to seven.
- Again open your mouth to exhale making a whoosh sound while counting to eight.
- Repeat this process for a minimum of three times.
- Avoid Taking Naps In The Day
People who do not sleep enough during the night tend to take naps during the day. But if you are napping in the day for more than an hour, the quality of your sleep at night will definitely be affected. So, keep yourself from sleeping in the daytime.
- Play Relaxing Music
Relaxing or meditative music is known to calm your mind and help you achieve a sound sleep. Play relaxing music for at least half an hour before sleeping. You can even opt for meditating to cleanse your mind of tension and thoughts.
- Do Not Use Any Electronics Just Before Sleeping
To avoid distractions, turn off all your electronic devices like your phone, TV, and laptop. The rays coming from these devices also delay sleep. By avoiding these items before sleeping, you will be able to fall asleep much faster.
- Try Aromatherapy
Aromatherapy is the use of essential oils to improve your psychological or physical well-being. Spas often use this therapy to induce relaxation. Damask rose and lavender are popular scents known to have positive effects on sleep. You can burn aromatic candles or use an essential oil diffuser for infusing your room with pleasant scents.
- Avoid Caffeine
People who struggle to sleep often have caffeine drinks to stimulate alertness and fight fatigue throughout the day. However, caffeine is known to delay sleep. You should avoid food and beverages like coffee, tea, chocolate, and energy drinks six hours prior to sleeping. Instead, drink soothing chamomile tea, which promotes sleep and relaxation.
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