Simple Ways To Fall Asleep Easily•
Posted on December 08 2020
Sleep is vital, our body and mind needs rest time to recover from physical or mental fatigue, but are we able fall sleep quickly? In this article we are going to give you a few habits to adopt that allow you to doze off in the arms of Morpheus. We also included a simple technique that you can try once comfortably lying in your bed tonight.
Adopt an evening routine
Something as simple as having rituals before bed can help you fall asleep faster. Put on comfy pyjamas, brush your teeth, go to bed, and take time to relax. For this, you can read a book, or meditate. It's up to you to test and create a routine that suits you best. Most importantly try to go to sleep at the same time every night. Also, remember to avoid using any type of electronics at least 1 hour before going to sleep!
Take care of your diet
What and how you eat for dinner is a factor that can affect your sleep. Dinner is the most difficult meal of the day for your body to manage. Very often, our system does not have time to digest everything before bedtime; this causes bloating, responsible for late sleep.
It is, therefore, important to limit foods that are difficult to digest, such as fatty or sweet dishes. Also make sure to eat in reasonable amounts so that you do not have a stomachache before sleeping. Likewise, it is advisable to avoid stimulants such as coffee, tea and alcohol at the end of the day. Caffeine, for example, stays active in the body for 5 to 6 hours at a time.
Good bedding is essential
A comfortable box spring, mattress and pillows are essential for falling asleep quickly. In addition, poor bedding quality has a direct impact on the quality of sleep. Ergo, be sure to change your bedding as often as needed, and invest in a comfortable bed for a quick and restful sleep. After all we spend on average one-third of our lifetime in bed.
The Andrew Weil method
Developed by a professor at Harvard University and inspired by yoga, the 4-7-8 method can help you fall asleep quickly. In just a minute to be precise! The secret? Andrew Weil says that modulating your breathing increases the flow of oxygen to the nervous system and relaxes the body until you fall asleep.
The principle of this method is to inhale gently through the nose for 4 seconds, then, hold your breath for 7 seconds and finally, exhale through the mouth for 8 seconds. Repeat this 3 times or more for better results. You will notice that focusing our attention on breathing allows us to forget our daily worries and facilitates our sleeping cycle.
To conclude, your mind and body are dependent of one another, therefore maintaining a healthy lifestyle is key for a good sleep. There is no miraculous way to achieve it but respecting your body and allowing your mind to relax regularly will improve your life greatly.
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