Some nights falling asleep quickly doesn’t come easy, and tossing, turning and thinking about not sleeping only makes it worse.
At first, Your body temperature changes as you fall asleep. Your body cools down when you lie down and warms up when you get up.
If your room is too warm, you might have
a hard time falling asleep. Setting your thermostat to a cool temperature
between 60–67°F (15.6–19.4°C) could help. As your body cools down afterward, this
can send a signal to your brain to go to sleep.
1- Breathe with your mind.
It’s based on breath control techniques learned from yoga, and it
consists of a breathing pattern that relaxes the nervous system. It can be
practiced any time you feel anxious or stressed.
- First, place the tip of your tongue behind your upper front teeth.
- Exhale completely through your mouth and make a “whoosh” sound.
- Close your mouth, and inhale through your nose while mentally counting to 4.
- Hold your breath, and mentally count to 7.
- Open your mouth and exhale completely, making a “whoosh” sound and mentally counting to 8.
- Repeat this cycle at least three more times.
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The technique will effectively slow your heart rate and increase oxygen in your bloodstream, and may even make you feel slightly lightheaded which contributes to the mild sedative-like effect. It will instantly relax your heart, mind, and overall central nervous system because you are controlling the breath versus continuing to breathe short, shallow gasps of air.
2- Take a hot bath or shower
Taking a bath or shower can be
relaxing and help prepare the body for sleep. It can also help improve
temperature regulation before bed.
Hot and cold showers have different
benefits. Hot showers can help promote sleep.
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3- Avoid excessive alcohol consumption
Drinking large amounts of alcohol
before bed can have an adverse impact on sleep. Alcohol is problematic because
it can induce feelings of restlessness and nausea, which can delay the onset of
sleep.
4- Try sleep-enhancing supplements
Certain supplements can help you
fall asleep faster.
They’ve been shown to encourage sleep either by boosting the production of sleep-promoting hormones or by calming brain activity.
Supplements that can help you fall
asleep include:
· · Magnesium. Magnesium helps activate the neurotransmitters responsible for sleep. Doses of up to 500 milligrams (mg) per day have been shown to improve sleep. It should be taken with food
·
5-HTP (5-hydroxytryptophan). The amino acid 5-HTP boosts the production of
serotonin, which has been linked to the regulation of sleep. Doses up to 600 mg
per day, taken either once daily or in divided doses, seem to be effective in
treating insomnia
· Melatonin. The body naturally produces the hormone melatonin, but it can also be taken as a supplement to help regulate your sleep. Doses of 0.5–5 mg taken 2 hours before your desired bedtime, which is usually around 8 to 9 p.m. for most individuals, might improve sleep quality
·
L–theanine. L-theanine is
an amino acid with sedative properties. Although it hasn’t been shown to induce
sleep, it could help with relaxation. Doses of 400 mg per day seem to be useful
5- Acupressure involves using physical touch to stimulate pressure
points that correspond to different aspects of physical and mental health.
The spirit gate point is located at the crease on your outer wrist,
below your pinkie finger.
1.
Feel for the small,
hollow space in this area and apply gentle pressure in a circular or
up-and-down movement.
2.
Continue for two to
three minutes.
3.
Hold the left side
of the point with gentle pressure for a few seconds, and then hold the right
side.
4.
Repeat on the same
area of your other wrist.
Stimulating this pressure point is associated with quieting your
mind, which can help you fall asleep.
