A report by the National Institute of Health stated that insomnia affects roughly one in every US adult, aged 60 and above. Turning, tossing and helplessly counting down hours to dawn is torturous. Left unchecked insomnia, adversely affects your mood, productivity, health, and general quality of life. Perhaps you work long shifts, travel a lot, or stressed out; we recommend that you sort out your sleeping problems. Physicians recommend 7-8 hours of uninterrupted sleep.
A common occurrence among persons facing sleeping difficulties is the time it takes for them to fall asleep. This article will explore five things habits you can adopt to fall asleep as fast as possible.
1. Take a shower before going to bed
Some researchers suggest a morning shower boosts alertness, creativity, and productivity. However, if it takes too long to fall asleep, take a warm bath before you retire to bed. The resulting cooling of the body triggers the production of the sleep hormone; melatonin which helps you fall as sleep quickly.
Additional benefits of taking a bath before sleep include; deceleration of the heart rate as the body cools, reduction of inflammations, and slowing of digestion for optimal rest.
2. Shun late night stimulants
Refrain from taking your favorite cup of tea or coffee. The two well-known stimulants inhibit the production of the sleep hormone. Caffeine tends to remain inside your system long after you consume.
Also, we suggest that you remain vigilant on decaffeinated drinks. A 2007, consumer report revealed decaffeinated beverages at selected outlets contained caffeine.
3. Try the 4-7-8 trick
The 4-7-8 breathing exercise, also known as “The Relaxing Breath” is believed to influence thought and physiology processes, thus enabling you to fall asleep quickly.
The 4-7-8 technique is simple, can be performed anywhere and in just about any position. We, however, advise you to perform it while seated with your back straightened. Start by inhaling through your nose to a count of 4. Then hold your breath for and count to 7 and exhale slowly to a count of 8.
This technique spurs the release of feel-good hormones in your brain with the resulting relaxation vital to aiding you to sleep.
4. Listen to soothing music
Add a couple of slow rhythmic or classical music of about 60 to 80 BPM. The slow music slows down your heart rate to the 60-beat range putting you in excellent sleeping condition.
Meditation calms your mind, body, and spirit. Take long and slow deep breaths, visualize soothing imagery like a serene beach, calm clouds, or fond memories. Within a short time, you’ll succumb to the effects of increased melatonin levels.
Ask any person living with insomnia, and they’ll tell you how much they loathe nightfall. Adopting the above practices on a daily basis will set you in good stead every night as you aim to sleep the number of recommended hours.
However, supposing you happen to incorporating the above practices in your sleeping schedule and your condition fails to improve, you might require medical attention.