Can’t sleep? This is what you should do to fall asleep quickly

Poor sleep can lead to negative effects on various parts of the body and brain.

That’s why it’s of paramount importance to get good sleep all the time.

There are two kinds of people: one are those that have no problem falling asleep and two are those that have trouble falling asleep at night.

The good news is that there are several ways you can try to solve this problem if counting sheep isn’t cutting it anymore.

Some of these methods may be already familiar to you, like lowering the room temperature or practicing meditation.

We will be expanding more on those and the other ways in this video, so keep watching.

1. Try the 4-7-8 breathing technique
This simple yet powerful breathing technique strongly promotes relaxation and calmness.

It can also help you unwind before sleeping.

The “4-7-8” involves the use of a breathing pattern that relaxes your nervous system, making it effective when feeling stressed or anxious.

More importantly, it aids in lulling you to sleep.

2. Keep your room cool
Noticed how a cold room seems to make you want to take a nap?

Researchers have found out that cooler temperatures help us put to deeper sleep and fall asleep quickly.

Besides, there’s nothing far cozier than wrapping yourself up in a warm blanket in your cold room.

3. Practice yoga and meditation
Yoga and meditation relax the body and calms the mind.

They also help improve sleep.

With yoga, it involves the use of breathing patterns and body movements to reduce stress and tension gathered in the body.

On the flip side, meditation improves melatonin levels and aids the brain in going into a certain state where sleep is quickly achieved.

4. Invest in the right mattress
There are different levels of mattress softness or firmness.

One way to ensure you fall asleep quickly and have a good quality sleep is to have the best mattress that suits exactly our sleep style and body type.

5. Stop checking your clock
If you wake up in the middle of the night, don’t check the clock and mull over on the fact that you cannot go back to sleep.

Clock-watching happens the most to people who have insomnia.

Such behavior can lead to anxiety about sleeplessness, making it even harder to fall back asleep.

6. Avoid getting shut-eye in the day
Not getting enough sleep at night makes you sleep the next day, which then causes you to take naps.

Naps are good, but taking them often can result in poor nighttime sleep quality.

When it’s time to sleep, it may be harder than normal to fall asleep because your body still has some energy left from the daytime naps.

7. Watch what you eat
The food you eat before bed can impact your sleep.

For instance, high-carb foods may disrupt your rest.

On the contrary, eating a high-carb meal as your dinner can help you fall asleep faster, but it won’t be a restful sleep.

Thus, the solution is to go for high-fat meals to encourage a deeper and more restful good night’s rest.

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