Stay Asleep Quickly With These Tips!
Would not it be nice to have the power to fall asleep whenever we wanted? That said, it seems that every time we have to sleep more, maybe because there is a great presentation in the morning or an early flight, or we just feel very tired, those beautiful dances of the dream become inaccessible. However, this does not always have to be the case. You can fall asleep at once if you know what you are doing. Therefore, below are 10 tricks and secret techniques that will undoubtedly help you fall asleep faster:
1. Blow bubbles
As strange as it may seem, blowing bubbles serves as a breathing exercise that calms your body and your mind. To make matters worse, since the idea of blowing bubbles when you’re an adult is ridiculously playful, you’re likely to forget any stressful thoughts that can keep you awake at night.
2. Wrap your room with a lavender fragrance
We all love the smell of lavender, and to top it off it has some important health benefits. According to a study in The Journal of Biological and Medical Rhythm Research, people who stimulate their senses with bursts of lavender aroma, at intervals of 10 minutes, 30 minutes before going to bed, will find themselves in a greater state of relaxation. Participants in the study reported deeper sleep and greater morning energy.
3. Put some tunes
A study in the Journal of Advanced Nursing confirmed that relaxing music can help you travel to the land of dreams. It was discovered that melodies with a slow rhythm, with no more than 80 BPM, reduce the activity of the sympathetic nervous system. This means that you will feel less stressed, anxious or depressed and can concentrate on falling asleep.
4. Occupy your mind for a few minutes
If you can not fall asleep within the first 15 minutes, you will be awake for a while. This will create a cycle in which you will associate your bed with being awake for a while and it will be more difficult for you to fall asleep the next night. Your best option would be to get out of bed and distract your mind with a 10 minute activity. This will restore your mind and allow you to try to fall asleep again.
5. Suppress blue light
Keep in mind that whatever activity you choose to restore your mind, make sure it is not a screen. Blue light can have terrible effects in preventing sleep and has chronicled its negative effects. Blue light is what we call ‘short-wave enrichment’, which means that it suppresses the release of melatonin, the hormone that makes you sleep. With this in mind, it would make sense to turn off all the blue light for a full hour before going to sleep.
6. Lower the temperature of your room
Have you ever wanted to sleep in an overheated conference room? That’s because the heat makes us sleepy. However, when your body begins to turn off during the night, it falls a few degrees, which subsequently helps your body to enter and remain in REM. Therefore, to help your body fall asleep faster, reduce the temperature of your room a few degrees. The ideal temperature should be between 60 and 67 degrees Fahrenheit (15-20 C).
7. Take a hot shower
While this may come as the opposite advice of “calm down,” there is a reason for that. Do you know the feeling when you get out of the shower and you feel a chill? This happens because the warm shower finally lowers the temperature of your body a few degrees, which, as we have mentioned, will help you to fall asleep faster. The same applies to drinking a glass of hot water or decaffeinated tea that warms your torso and forces your body to cool.
8. Wear socks on the bed
Having warm feet will help you fall asleep. One of the reasons why this could be so is that the degree of dilatation of blood vessels in the skin of the hands and feet is the best physiological predictor of rapid onset of sleep. In one study, it was found that the participants who fell asleep the fastest were those who kept their feet covered.
9. Visualizations / daydreams
Your favorite activity in the middle of the meeting can help you fall asleep faster. According to the findings published in Behavior Research and Therapy, people who imagine relaxing scenes, like a tropical beach, will be allowed to sleep 20 minutes faster than those who try “general distractions” like counting sheep. Then, the best thing you can do is to dream of a beautiful place that takes you directly to a night dream.
10. Try Method 4-7-8
When all else fails, use the 4-7-8 method. This is how it is done: place the tip of the tongue against the tissue behind the upper front teeth. Exhale completely through your mouth and make a buzzing noise, then close your mouth and inhale through your nose for four seconds. Hold your breath for seven seconds. Exhale through your mouth again and hum for 8 seconds. Repeat the whole process three or four times.