To be able to fall asleep fast is a dream come true to many people.
Believe it or not, but some truly spend more time trying to fall asleep than actually sleeping.
Yep, that’s how unfair the world is.
Well, that is if you don’t do anything about it and just leave it at that.
Thankfully, there are tons of proven and undoubtedly effective ways to fall asleep fast, apart from counting sheep, that is.
For instance, the 4-7-8 breathing method is one of the most popular science-backed tricks.
If you haven’t heard of this, continue watching to know the details.
We will also be covering four other methods so watch out for them.
The 4-7-8 breathing method
This powerful breathing method promotes relaxation and calmness.
To do it, first off, put the tip of your tongue behind your upper front teeth.
Exhale through your mouth and produce a whooshing sound.
Close your mouth then inhale through your nose as you count to 4 in your head.
Hold your breath by mentally counting to 7.
Then open your mouth and let out a huge exhale, making another whooshing sound and silently counting to 8.
Repeat this entire cycle for around three times.
The military method
According to studies, the military method helps you fall asleep in 2 minutes or less.
To do this, let your entire face relax first, including your mouth muscles.
Drop your shoulders to alleviate tension and put your hands on the side of your body.
Then, exhale to relax your chest.
Your legs, thighs, and calves should also stay relaxed.
For 10 seconds, clear your mind by visualizing a relaxing scene.
If this isn’t working, say the words “don’t think” for over 10 seconds.
Yoga and meditation
People who have difficulty sleeping tend to be stressed.
To calm your mind and relax your body, practice yoga, and meditation.
Yoga promotes the practice of breathing patterns and body movements, reducing stress and tension from your body.
Moreover, research claimed that yoga can positively influence sleep quality, efficiency, and duration.
On the other hand, meditation can increase melatonin levels and aid the brain in reaching a certain stage where sleep is easily attained.
Lower the room temperature
Your body cools down when you’re lying down and does the opposite when you’re up.
A too warm room can make it harder to fall asleep.
Try to keep your thermostat to a cool temperature, maybe, between 15.6(60F) to 19.4(67F) degrees Celsius.
That said, it can also depend on your preference, so make sure to find the temperature that works for you.
Daydream a calm setting
Unwanted thoughts are one of the major reasons many people struggle with falling asleep.
That’s because instead of drifting smoothly, you’re racking up your brain to whatever happened during the day, or tomorrow’s to-do list.
To break this habit, practice daydreaming with a purpose.
Simply out, visualize a relaxing scene, and imagine yourself exploring it in detail.
This could be a quiet beach, a peaceful forest, or anywhere else.
So, have you tried any of those sleeping methods? Which one is yours?
Don’t hesitate to let us know below.
