You have trouble falling asleep. Very often, it takes several minutes or even several hours to fall asleep. In the morning, you wake up tired, feeling like you haven’t had enough sleep.
How to fall asleep quickly? A good sleep is preparing; here are some tips that will allow you to fall into the arms of Morpheus in less time than it takes to say sleep!
The 4 7 8 method to fall asleep in one minute
The feeling of fatigue on waking often comes from a disruption of sleep cycles or an insufficient number of hours of sleep. It is possible to improve the quality of your sleep by following various methods.
The 4 7 8 method is a breathing method that allows you to fall asleep in less than a minute. For it to be effective, it must be strictly adhered to. Here’s the procedure to follow :
- Start by eliminating everything that can prevent you from falling asleep (phone, tablet, television, noise, light).
- Stick your tongue out of your mouth and touch your palate with the tip of your tongue. You must maintain this position for the duration of the exercise.
- Exhale all the air in your lungs.
- Inhale deeply through your nose and slowly count to 4.
- Hold your breath and count to 7.
- Exhale loudly through your mouth for 8 seconds (count).
- Repeat until you enter deep sleep.
Take care of your diet to fall asleep easily
What and how you eat at dinner can affect your sleep. Dinner is the most difficult meal of the day for your body to manage. Indeed, very often, the latter does not have time to digest everything before bedtime; this causes bloating, responsible for late falling asleep.
It is therefore preferable to eat dinner early and to limit foods that are difficult to digest, such as fatty or sugary foods. It is also important to eat in reasonable quantity so as not to have a stomach ache before sleeping. Likewise, it is advisable to avoid stimulants such as coffee, tea and alcohol at the end of the day. Indeed, caffeine, for example, remains active in the body for 5 to 6 hours in a row.
Avoid screens to fall asleep more easily
TV, smartphone or computer screens emit blue light. The latter blocks the secretion of melatonin , the hormone allowing sleep. Looking at a screen before going to bed disrupts your biological clock. Turning off lights and screens some time before sleeping also disconnects the mind, cutting it off from daily concerns. Prefer paper books before bed to fall asleep quickly and sleep better.
Adopt habits to fall asleep quickly
Setting up rituals before bed can help you fall asleep faster. This makes it possible to fall asleep more quickly once lying down. This is also the logic that parents apply to their young children (put on their pajamas, brush their teeth, read a story, etc.).
The same type of ritual works very well in adult sleepers.
To sleep well, put on your nightwear, brush your teeth, go to bed and take time to relax. For this, you can read a book, or perform a meditation session. It’s up to you to test and create the ritual that suits you best.
Relax to fall asleep quickly
Relaxation before bedtime often improves the quality of sleep. Before going to sleep, you can for example take a good hot bath. At first, this bath will relax you. Then, the gradual drop in temperature of the bath helps you fall asleep.
Doing yoga can also help you get back to good sleep. Certain postures, such as Supta Baddha Konasana or Viparita Karani are known to promote sleep.
You can also practice meditation or do breathing exercises just before going to bed to sleep faster. It’s all about finding the most effective relaxation method for you!
Good bedding is essential to make it easier to fall asleep
Is your bedding comfortable enough for you to sleep well? It’s no secret: opting for good bedding undeniably helps you fall asleep. Indeed, what could be more pleasant and relaxing than curling up in a cozy bed?
A comfortable bed base, mattress and pillows are essential for falling asleep quickly. In addition, poor quality bedding has a direct negative impact on sleep quality. So be sure to change bedding as often as necessary, and invest in a comfortable bed to enjoy a restful and fast sleep. Similarly, remember to adapt your blankets to the season: do not sleep too covered in summer, and cover yourself sufficiently so as not to be bothered by the temperatures in winter.