5 Easy Tricks To Fall Asleep In No Time
Unfortunately, sleeplessness strikes our brains most often when there is something important to be done the next day, making our night's sleep all the more essential. Here are a few effective tips to help you fall asleep.
Inability to sleep can cause depression and your concentration level to decline.
Insomnia is defined as a situation where you are unable to fall asleep, remain asleep or sleep enough to wake up well-rested. It may be acute, lasting for only a few nights or chronic, which means that you are unable to sleep for several months in a row. Apart from the general irritation, this inability to sleep can cause depression and your concentration level to decline.
If you often find yourself in this state of frustration, here are 5 solutions that will help you tame the beast of insomnia.
1. Positively focus on the 'one'
While a lot of thoughts may be competing in your mind to get your attention, focus on only on thought for as long as you can. Try to complete the thought. Replace your negative thoughts like 'I can't sleep' and 'I am not going to be able to work tomorrow' with positive and relaxing ones. A study by Oxford University in 2010 found that thinking about serene places like mountains and beaches can trick your brain into sleepiness, 20 minutes earlier than the usual time.
2. Use the 4-7-8 breathing trick
This exercise is based on the power of exceptionally slow breathing to calm down your mind. Focusing on your breathing will decrease your heart rate and blood pressure, allowing you to sleep quickly. To do this exercise, first inhale in four long seconds. Then hold your breath for seven seconds. Next, exhale in eight long seconds. Repeat the exercise for as long as you need, to fall asleep. You can vary the time for the inhalation and exhalation to suit your needs. The only purpose is to be mindful of your breathing.
Take a book and read without trying to understand the story, until you fall asleep. This trick works because it is like directing your brain to shift from the worrisome thoughts to something that does not bother you. Any short passage that you feel will inspire you or induce relaxing thoughts can be read. Alternatively, try to write. Take any notebook and write down all your thoughts, fears, anxieties and ideas that are keeping you awake. This trick will help you vent your stress and induce sleep.
4. Drink anything hot
Drinking hot milk or tea signals your body to slow down and calms your nerves. Chamomile tea is particularly effective in inducing sleep as it contains theanine, a popular stress buster and sleep inducer. Mint tea is also effective in fighting insomnia and so is valerian tea, a strong sleep sedative. Some cold alternatives can help. Cherry juice which is rich in melatonin, a sleep hormone is an excellent option.
5. Listen to music
Similar to the effect of reading, listening to music helps in aligning the thoughts of our mind to something more soothing and relaxing. Opt for simple music that has minimal percussions for quick sleepiness. You can also listen to audio books. But don't try to use your brain to understand every syllable of what the speaker is saying or you will end up being more alert. The goal here is also to tire your brain so opt for light and inspirational books. White noise is also effective in inducing sleep.
A sound sleep is important for you to wake up feeling fully refreshed and energized for work. Irregular sleeping can be due to disturbance in your body's natural clock and so it is important follow a stringent sleep routine every day. Remember to use these 5 tips if you ever find yourself in a state of sleeplessness.
We unconsciously, despite directing our brains to sleep, are keeping ourselves from falling asleep.
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Also read behavioral therapy for insomniac seniors.