5 Super-easy Hacks to Help You fall Asleep in 5 Minutes
One sheep, two sheep, three sheep, four…zzz. If only it were that easy to fall sleep each night once you’re on bed.
Well, turns out it can be, if you know the right trick it’s really easy than you think. We’ve found 5 simple hacks that will have you on fall sleep sooner and helps you to wake up with good mood and energized.
Fake a sunset
Science says, we’re supposed to get sleepy when the sun sets, but since we spend most of our nights indoors basking in the glow of our cell phones and tablets, our brains still think it’s daytime and refuse to shut down.
It is recommended that you disconnect all electronics and put away computers and mobile phones so you can ensure a quiet place, free of distractions. You will be able to fall asleep much faster.
Click here to learn more about how massage can significantly benefit your health
Pretend you’re really, really tired
Many expert claims that this is one of the most commonly practiced way that helps to fall sleep faster.
Try and remember what you physically feel like when you’re tired. Do your arms go limp? Do your eyes roll back into your head? Now mimic those physical signs while lying in bed and think of a weight pressing evenly across your entire body.
Next thing you know, you’ll find yourself waking up the next day, wondering how the heck you fell asleep so fast.
Limit Caffeine and Drink Soothing Beverage
Caffeine is widely used among people to fight fatigue and stimulate alertness. It can be found in foods and beverages like chocolate, coffee, sodas and energy drinks. Unfortunately, caffeine can have disastrous effects on your sleep.
Although the effects of caffeine vary from person to person, it is recommended that you refrain from consuming caffeine at least six hours before bedtime.
Instead, you could drink a soothing tea like chamomile tea, which has been shown to promote sleep and relaxation.
Try massage therapy pillow
Massage at home has become a new norm in today’s light-fast environment. For that reason people who prefer massage at home are growing exponentially.
Massage therapy pillow helps to lose muscle knots and relieve tension. It is commonly used by those who have trouble falling asleep and it also helps with relaxation.
A systematic review of 14 studies revealed that the use of massage pillow was effective in improving sleep quality by 35%. Additionally, it showed that just 15-20 minutes of massage at home 3-4 times a week has very positive effects on sleep.
Do the 4-7-8
This breathing exercise will help you to calm and fall sleep quicker
- Breathe in through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Slowly breathe out through your mouth for 8 seconds.
- Repeat this process until you fall asleep.
This technique acts like a natural tranquilizer by slowing down your heart rate. Unlike sleep medications, which often lose effectiveness over time, 4-7-8 breathing is subtle at first but gains power with practice. In other words, the more you do it, the better it works.
The Bottom Line
Having trouble falling and staying asleep is not only frustrating, but it can also affect your mental and physical health.
Using the one or more techniques above can help you fall asleep quickly, while sleeping much better and having more energy the next day.
Click here to subscribe more tips about better Sleep in future.