The world is constantly changing, and some may say, it is upgrading. Life has become so much easier with new technology taking over every part of our lives. However, we are paying the price for it too. We sleep much lesser, we are constantly stressed and sleep deprivation is seriously affecting our mental and physical capabilities. More people are lying down in their beds, in the middle of the night, red-eyed and unable to fall asleep. They all have one question screaming in their minds, HOW TO SLEEP FAST?
First, we need to make something clear. Sleeping fast is not a one-time solution. We need to program our internal clock to feel sleepy at a particular time and wake up refreshed. To do this, we have compiled a list of tips and tricks to get your eyes droopy.
So, How to Sleep Fast? Here's What You Do!
Keep Your Phone Aside
A lot of people think that watching videos until they fall asleep is a good idea. With the onslaught of videos following the ASMR trend, people are reaching for their phones every night and watching these videos. But blue light has been far from the right answer to your insomnia. In fact, the blue light from your screen triggers your brain to become awake.
Heed our advice and however hard it may seem, keep your phone locked up when you climb into bed. That said, no cheating with your iPads and your television sets. Watching tv at night is just as bad as using your phone. Your devices have no place in your sleeping habits.
The 4-7-8 Method
Breathing is an integral part of relaxing your chattering mind. In fact, popular yogi, Adriene, often says in her videos that our spirit is in our breath and we need to always pay attention to it. The 4-7-8 method is a quick breathing technique to relax your mind and invite the ever-evasive sleep. Here’s how you do the 4-7-8 method.
- Place your tongue on the roof of your mind, right behind the front teeth.
- Exhale through your mouth making a whooshing sound.
- Inhale to a count of 4 and keep the breath in for a count of 7.
- Exhale to the count of 8, making the same whoosh sound.
You can repeat this exercise 3-5 times till you are completely relaxed and sleepy.
Use Blackout Curtains
Our bodies are created to wake up when there’s light out and sleep when there is darkness. In fact, this is the natural rhythm of our bodies. However, in modern times and city living, there are always lights on the street, lights from nearby stores and lights from vibrant city life in general. These lights can cause sleep disruption by triggering your brain to stay awake.
You can’t go out on a rampage and cause a blackout. What you can do is invest in blackout curtains. These curtains will stop light from entering your bedroom and cause a cool, dark environment that is perfect for sleeping. This environment will drive your brain to relax and cause you to sleep quickly.
Your Mattress Might Need to Go
Often, one of the things that is keeping us up is the very thing we sleep on. A mattress that is saggy, too soft or too old can cause you to feel uncomfortable. Usually, people who are tossing and turning at night need to take a good look at the mattress. While plush, soft mattresses are what constitutes luxury in the movies we watch, they are no good for our sleep (and our backs).
The right type of firmness a mattress needs to be is medium firm. These days, online mattress retailers are championing for medium-firm mattresses as not only do they help induce comfortable sleep, but they are also good in relieving pressure points from the body and providing the right amount of support to cradle the contours of the human body.
Meditate Lying Down
Meditation is an effective tool used by people when they need to clear out their minds. It is also effective for people suffering from insomnia. While clearing out your mind can help you relax faster, it also triggers a physical calmness that can help you fall asleep faster. To do this, lie down on your bed, perfectly still. Don’t move around, even if you feel restless. Take a few deep breaths and observe how your body feels. With each breath in, take account of the cool air rushing in and with each breath out, focus on the warmth in your nostrils.
It is perfectly normal for thoughts to creep back in. However, don’t force it out. Take the thought that wants to be in the limelight and observe it. While you begin this experiment, you will notice that the thoughts that wanted to fill your headspace will stay back as it is not important or relevant at this moment in time. Many people usually fall asleep during their meditation session itself so it is best to do it lying down.
Do a Relaxing Activity
After 15 minutes in bed, if sleep still evades you, you might want to get up and leave your bedroom. Head over to your living room and partake in a relaxing activity. This could be reading a book or sipping on a warm cup of chamomile tea. Don’t stay in bed stressing out about the time and your inability to sleep. In fact, stop thinking about it completely.
You may not want to associate negative feelings or energy about sleep on your bed. Once you begin your activity and start to feel sleepy, don’t rush back into bed. Take your time, take a few deep breaths and saunter back to bed in a relaxed manner.
A good night constitutes relaxed, deep sleep. This occurs when you are able to achieve quality sleep hygiene every night. If you repeatedly stay awake, you may have a problem with insomnia, stress or anxiety where your nervous system is asking your body to stay awake. To overcome this, you need to be able to adequately relax, leave behind the problems of the day and take part in relaxing sleep rituals till you are able to program your body clock to adhere to your sleep schedule.