Problems to fall asleep and any form of sleep pressure is never any fun. If those problems are not solved for a short period of time, they can harm your health, productivity, mood, and general quality of life!
Nowadays life is characterized by high dynamic, with a lot of responsibilities, traveling a lot, or people simply have disordered sleep patterns. Medical statistics show that with some sleeping disorders suffer up to 70 million Americans.
Here are top 10 tips that we are offering you for switching to sleep mode faster than you can count to 1000 sheep:
1. Bring On the Black
Bright lights keep your brain switched on in wake mode, so you should sleep in dark places, as the darkness sends all sorts of those signals to our brain, which means it’s time to wind down.
When that is not possible to make your room dark, then you can consider buying a good quality eye mask. They are portable, very light and will help you to reach into that soft, inky darkness comfortable for a peaceful sleep!
2. Tune Out
Noise is another major stimulus that stops us from sleeping, which can be really irritating when you’re tired. Many people found it very useful and invest in some soft, ‘sleep’ headphones. They are, actually, super comfortable and tend to do a better job of blocking out distracting sounds. Some people found an even better way, they listen to some soothing music or nature sounds to relax extremely.
3. Try The 4-7-8 Trick
This trick is founded by Dr. Andrew Weil. This is one of the simplest yet most effective tools you can use to access instant calm.
How can you do it? Inhale through your nose for a count of 4, hold this breath for 7 counts and exhale slowly for another count of 8.
This is a type of yogic breathing, which is able to still the mind and stimulate the release of feel-good chemicals in your brain. This is a kind of relaxation, which is absolutely essential to help your mind to wind down.
4. Keep An Essential Oil Kit
Aromatherapy is a method that has been used for centuries as a natural sleep remedy. You can use lavender, neroli, roman chamomile, petitgrain, and orange, which are among the best essential oils potent for sleep aids.
Why aromatherapy works? This therapy has an emotional, psychological and biochemical levels to induce calm. The ability of the essential oils to act directly on the brain and the central nervous system plays a main role in this therapy. The human’s sense of smell is very powerful and also builds an ‘association’ with sleepy calm, so it can be practiced consistently before nap time.
5. Helpful Herbs To Use On-The-Go
It’s been practiced for centuries to take a warm herbal brew of chamomile tea before bedtime, as it helps people to asleep. However, sometimes it isn’t possible to get a cup of tea in the midst of a restless night or if you’re away from home.
In such a case, you can find many sleep-inducing herbs in form of supplemental tablet (chamomile, valerian, hops or passionflower) that will help you to sleep in no time
6. Hang Your Worries On A Worry Tree
According to the experts, journaling out any anxious thoughts or a ‘To Do’ list before you go to bed is the best way for falling asleep.
Alternatively, you can visualize a beautiful, ancient tree with deep spreading roots and expansive foliage. Then you can imagine yourself how you’re transferring your individual worries from your mind onto these strong, supporting branches of this tree. You should strongly believe that this tree is guarding your problems and keeping you safe while you sleep.
7. Enjoy A Sleepy-Time Snack
The experts also suggest a light snack containing low glycemic index carbohydrate before bedtime, as it can help you get to sleep. The theory is really based on the ability of foods to produce serotonin in the brain that makes you feel happy and relaxed.
It is recommended to eat a small banana, healthy oatmeal biscuit, a handful of blueberries or a small slice of sourdough toast before heading to bed. You should know that the snack must be light, as eating too much will strain your digestive system and actually interfere with your quality of sleep.
8. Find Your Sleepy Acupressure Points
Acupressure is another effective method that has been used to heal a wide range of health problems. It’s totally natural and safe and offers some easy applications, which makes it applicable anytime and anywhere.
The experts suggest two major acupressure points that can be pressed to help you drift off:
– First – find the small indent at the top of your nose and between your eyebrows and apply light pressure with your fingers for a minute before sleep
– Second – you can press the sole of your foot, approximately one-third of the tips of your toes, for a similar effect.
9. Catch Yourself Catastrophizing
Before the people go to sleep, they are typically alone with their thoughts, which sometimes can add the stress of being overtired. This condition can place your mind to cascade into spirals of worry that keep you awake. Those worries are blown out of proportion, why worrying late at night is mostly a massive waste of energy.
But, the question is how to escape these seductive trains of thought and slip into the sleep zone?
When you notice any ‘catastrophizing’ worry thoughts, you should say to yourself, ‘STOP and quit the thoughts immediately. If your brain starts another tangent, you should remind yourself that you are not in the real frame of mind to think and you will deal with these thoughts with a fresh mind in the morning. When you reinforce it regularly, your mind will start to listen!
10. Use All Your Senses
Using visualizing exercises can relax you well and make your mind stay present and focused on the performing them.