Are you having trouble falling asleep?
We’ve all been there no matter how hard you try; you can’t seem to fall asleep quickly, you stare at the ceiling for hours on end.
In this article, we’re going to talk about all the methods available to help you sleep, have you tried meditation? How about relaxing music? We’re talking all that and more, let’s begin.
1. The breathing cycle
do you want to get rid of insomnia? Well, we have a fun way that you can achieve it, it’s a simple breathing exercise that you can do when you’re lying in bed but are unable to sleep, just close your eyes and try to exhale through your mouth, once you’ve done that inhale through your nose once again exhale through your mouth try this trick for a few minutes while keeping your eyes closed it’ll help calm your nerves and make you feel at home.
Because there are also multiple activities involved in this, it’ll make your brain feel a little tired when your mind feels tired; it’ll seek rest.
In other words, you’re brainwashing yourself to fall asleep, give it a try to see if it works; are you doubtful well? Don’t worry; there are methods to help you sleep as well, just like the second method on the list.
While we can’t say for sure whether meditation can help you transcend beyond space and time, it can help you sleep better, which is more important.
Considering how much we need to get done on a day to day basis try making meditation part of your daily routine don’t worry you won’t need much time for this activity, just about 5 to 10 minutes of meditation is all you need to get a night of healthier sleep, but why is meditation so helpful? Well, the answer simple. Meditation enhances melatonin levels in your body this stimulates your brain to make it easier for you to fall asleep so try to see how much it works for you in case it isn’t good enough to convince you we do have more options.
3. Listen to relaxing music
when we say relaxing music; it could mean a lot of things starting from psychedelic to low fie and probably to progressive music.
Even classical and neoclassical music can be beneficial when it comes to relaxing your mind, there are many options, and it all depends on what your brain identifies as soothing.
A regular pop listener might find acoustic music to be very soothing, and calming a metalhead similarly might find Pink Floyd or porcupine trees music soothing, it all depends on the musical taste of the person.
Although most experts agree that sedative music usually works the best, in a study of 24 adults, it was found that people who listen to sedative music had a better sleep cycle than those who didn’t.
In another study it was found that listening to relaxing music for more than 45 minutes can help you sleep better on that note it’s also interesting to note that rain sounds play a significant role in helping you fall asleep moving on.
4. Limit your caffeine intake
Do you drink too many cups of coffee? Well, that might be one reason why you aren’t able to sleep at night there are other culprits as well chocolate soda and even energy drinks contain a lot of caffeine; if your diet includes all or most of these three food products; it’s no surprise that you can sleep well.
Caffeine is a component that fights off fatigue and makes you alert all of this would have been well and good if only it didn’t have such negative effects on your sleep, here’s an alternative for you to try shifting to green tea or chamomile tea, both of them have a lot of antioxidants and promote better sleep.
Some experts would also suggest that you should stop consuming caffeine at least six hours before bed, this will help your sleep cycle you can also reduce the cups of coffee you drink per day while you’re at it make sure that you drink at least three liters of water every day has to stay hydrated.
5. Focus on trying to stay awake
Ever heard of our verse psychology? Well, this is a brilliant example; if you could somehow try to force yourself to stay awake, then it could help you fall asleep.
This process is called paradoxical intention; if you could channelize it properly, it’ll help you fall asleep faster, why does it work? Well, when you’re forcing yourself to fall asleep you’re putting your brain under a lot of pressure, this pressure creates stress and anxiety, therefore preventing you from falling asleep on the other hand if your mind knows there’s no pressure to fall asleep it can only keep working until it exhausts itself and falls asleep naturally.
Even in a study, it was found that people who use this paradoxical tactic are more likely to fall asleep than those who use the traditional method, who knew? All we needed to do was think the opposite the next trick is a lot simpler, though, and a lot less confusing.
6.Distance yourself from electronics
If you’ve had an awful headache before going to sleep, perhaps it’s due to your excessive amount of screen time.
Many experts believe that using mobile phones or watching television ruins your sleep patterns well that’s a no-brainer considering these gadgets take a lot out of our attention span and negatively impact your sleep. So is there a way out? That’s an obvious one as well just don’t use electronic devices when you’re actually trying to sleep, especially when your brain needs more sleep than anything else, give it some well-deserved rest; otherwise, you’ll be the one feeling all the exhaustion.
We would recommend that you stop using all devices at least two hours before going to bed in case you’re required to stay in touch with a mobile device, we would suggest that you at least try to keep an hours gap.
7. Cut down on nap time
our body needs to have a proper resting period; it can’t function properly otherwise. Both too much and too little rest can be very harmful to your body; this is why you must be aware of the time you’re falling asleep, if you’re taking naps during the day then rest assured it will hamper your sleep time at night.
One study, in particular, showed that people who made the least number of naps during the day, at a better quality of sleep at night, in contrast, people who took regular naps during the day didn’t get enough sleep at night, concerned? Don’t worry, just reduce your nap time during the day, please also make sure that you’re sleeping at the right time.
Sleeping too late could hamper your sleep cycle and affect its quality, so avoid staying up too late; we know that you might be busy or your favorite show may be on.
Though we would suggest that you prioritize your health over other distractions, after all, as long as you’re healthy, you can continue doing things that you want to do. So never compromise with your health speaking of which while you’re trying to help yourself sleep better, here are some sleep enhancers that you should know about:
This is a nutrient that helps to improve your sleep, consuming about 200 milligrams of magnesium will stimulate the area of your brain which is responsible for rest, therefore, make sure you’re drinking enough magnesium in a day.
Melatonin is your body’s sleep hormone, and luckily for you, it’s also available as a supplement even small doses of melatonin have been beneficial when it comes to helping with your sleep, just as a caution don’t consume more than 5 milligrams in a day.
Unlike the previous two, This one is neither a hormone nor a nutrient; it’s a kind of amino acid that helps to induce sleep; it has soothing properties, so yes, once again, don’t consume too much preferably keep the consumption level up to 200 milligrams.
Enjoyed this article? Share it with your friends and family. They’ll thank you!