5 Tips To Help You Fall Asleep Like A Baby In No Time
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The advantages of a good night’s sleep extend far beyond feeling well-rested, even for adults. It plays a vital role in maintaining a healthy immune system, regulating metabolism, enhancing memory, facilitating learning, and supporting various other bodily functions. Additionally, quality sleep can aid in weight management and promote heart health (1). That’s why you’ve likely heard advice from doctors and loved ones to prioritize your sleep. However, in the complexity of adult life, achieving a consistent sleep schedule can be challenging. Daily stressors and life’s demands can sometimes keep you up late, whether you’re attempting to unwind or simply lying awake in bed. While your body craves sleep, getting your mind to cooperate can be a challenge. Fortunately, we have some tips to help you fall asleep quickly, just like a baby. Read on!
1. Try The Military Method
If you’re seeking a rapid way to fall asleep, consider trying the military method – it may be the solution you’ve been looking for in your quest for better sleep. While it may require some practice, the outcomes are certainly worth the effort, and the method is straightforward to follow. With a bit of repetition, you’ll become proficient at falling asleep quickly. Begin by relaxing your entire face, paying special attention to your jaw muscles. Let your shoulders and hands drop to release bodily tension. Slowly exhale, relaxing yourself. For brief intervals, clear your mind by picturing a tranquil scene for about 10 seconds each time. If you find it challenging due to stress, just concentrate on the words “Don’t think” for 10 seconds.
2. Use A Weighted Blanket
Weighted blankets offer more than just a cozy, comforting sensation akin to a warm hug. They harness the power of deep pressure stimulation, which can enhance your mood, alleviate stress, and boost the production of melatonin, the sleep-inducing hormone (2). These advantages not only promote faster sleep onset but also significantly enhance the overall quality of your sleep. It’s an investment that can truly transform your sleep experience!
3. Use Your Imagination
According to Dr. Steve Orma who is an insomnia, sleep, and anxiety clinical psychologist, you can use your imagination to relax and lull yourself to sleep (3). All you need to do is think of a calm and serene place, put yourself in it and focus your mind on it. Make sure to be as detailed as you’d like. Imagine what you’re wearing and how you’re feeling. Find a place that makes you feel calm and at ease. This will help you fall asleep in no time!
4. Try The 4-7-8 Method
If you’re looking for an effective way to fall asleep more easily, the 4-7-8 method might be just what you need. This simple technique is known to help many people achieve a more restful night’s sleep. To practice it, start by sitting or lying down in a comfortable position. Close your eyes and take a deep breath in through your nose for a count of four seconds. Then, hold your breath for a count of seven seconds, and finally, exhale slowly for a count of eight seconds. This method can be repeated as many times as needed until you feel relaxed and ready to drift off to sleep. The 4-7-8 method is based on controlled breathing, which can help calm the nervous system and promote a sense of tranquility, making it easier to fall asleep and sleep soundly throughout the night. Give it a try, and you might just find yourself sleeping like a baby.
5. Put Your Socks On
If you’re struggling with sleep, it might be due to not wearing socks. Surprisingly, this isn’t a strange habit. Cold feet can cause your blood vessels to narrow, reducing blood circulation and sending signals to your brain to stay awake (4). This can make it tough to fall asleep when your feet are chilly. While it may seem unusual at first, putting on socks before bedtime can help if you’re having trouble falling asleep or staying asleep due to the cold. A comfortable pair of socks can address the cold issue and signal to your brain that it’s time to sleep.
Sometimes the pressure and long hours that come with adulthood can make you feel like you’ll never get an undisturbed night’s sleep again. But that’s not true. With a little bit of effort and practice, you can get your body to fall asleep naturally. Just make sure that you keep your phone away and keep any other distraction away from your reach. Commit to the process and you’ll learn to sleep like a baby in no time at all. Have you tried any of the tips listed above? Let us know in the comments section!
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