Lack of proper sleep at night affects everything in our lives from health to mood, to safety, to job performance. So it is very important to get a good night’s sleep, blessed are those who have no trouble sleeping at night.
Ask people who just lie in bed staring at the ceiling, tossing and turning, counting sheep or minutes, or snore, waiting for the mercy of blessed sleep to come. If you are the one who struggles to fall asleep try some methods that prepare your body for getting past your insomnia.
Take a warm shower before bed and cool your room
Warming your body with a hot shower before bed and then stepping into the cooler air will prepare your body for a nice sleep. A shower can also be very relaxing for your tired body.
Wear socks to bed
For a rapid sleep onset, you need warm feet and hands. Warm feet and hands widen the blood vessels on the surface of the skin,
Turn off all your Electronics and dim your room
To fall asleep fast you need hormones in your body that come when you dim lights but if you are on your laptop, cell phone, tablet, or watching TV, and video games, you are inhibiting the creation of these hormones. So for fast sleep turn off your electronics and make a dim light cool atmosphere.
Take a warm drink
Sipping something warm and calming will relax your mind and body, just avoid anything which contains caffeine. A cup of warm milk before sleeping does wonder you can pair it with reading or writing.
Eating the right dinner
A heavy meal may be difficult to digest and indigestion may make it difficult to fall asleep. But don’t go to bed hungry. Hunger keeps you awake. Eat a light snack shortly before bedtime. Snacks like bananas, greek yogurt, and hummus will help you sleep better.
Spicy foods and unhealthy fatty or sugary foods can also lead to fragmented sleep,5 especially when eaten late in the evening. Avoid eating close to bedtime, you should have dinner three hours before bed.
The “4-7-8” breathing exercise
1. Place the tip of your tongue against the roof of your mouth. You want it to be right against the area of tissue that’s located just behind your upper front teeth. It should also stay there all throughout this entire exercise.
2. Exhale all the way out and completely through your mouth, expelling the air with a whoosh sound.
3. Close your mouth and without making any noise inhale through your nose for a count of four.
4. Hold your breath for a count of seven seconds
5. Exhale completely through your mouth, again making a whoosh sound, for a count of eight seconds