Not everyone is as lucky as those people who doesn’t have trouble with their sleeping. While some people are out the moment they are in bed, The rest of us lie staring at the ceiling, tossing and turning etc. The reason could be anything: unhealthy habits, routine, mood, work, stress etc.
However, you can still have a good night’s sleep just by following some sleeping hacks mentioned below.
#1. Try staying awake
I may sound crazy. But in case reverse psychology works. According to a research, a group of people who were instructed to stay awake (banned from tv or any device) slept faster than those groups of people who were left to their own devices.
Reverse psychology is not a long term solution, but it can help.
#2. Wear socks while sleeping
If you place a hot water bottle at the feet, it will widen the blood vessels on the surface of the skin, thereby increasing heat loss. Shifting blood flow from your core to your extremities cools down your body, working in concert with melatonin. Warm feet and hands are the best predictor of rapid sleep onset.
#3. The 4-7-8 technique
This is a very powerful technique for sleeping fast.
All you have to do is
-Lightly touch the ridge of tissue behind your top front teeth with your tongue, exhale completely, and then adopt the following breathing pattern:
– Breathe in through your nose quietly for a count of 4
– Hold your breath for a count of seven
– Blow air out through your mouth for a count of 8, making a ‘whoosh’ sound
– Repeat the process three more times
#4. No electronic devices in your bedroom
Light plays a very forceful role in our sleeping patterns. So when you use mobile, laptop, television, etc. The light gives signals and potentially keeps us awake.
In fact, if you ban mobiles and laptops that also mean you will not read those stress-inducing mail in the middle of the night.
#5. Listen to music
When you listen to a slow rhythm music (60 to 80 beats per minute). This will improve quality sleep. Also, decreases symptoms of depression.
Other Sleeping hacks
#6. Have a light dinner– Heavy meals leads to indigestion making it difficult to sleep. But, don’t sleep hungry. Hungry stomach keeps you awake
#8. Keep cool- If you want to have quality sleep, then sleep in a dark and cool room. Cool and dark rooms cue the brain to produce Melatonin, which tells your body it’s time to sleep.
#9. Visualization- It works best when you use at least 3 senses. For eg imagine you are in beautiful place fully content. Then begin smelling the flowers and feel the touch of grass. You should soon feel relaxed and fall asleep.
#10. Fix your sleeping time- When you sleep at odd times, your body gets confused as to when you are supposed to sleep and when you should stay awake. So, fix a time and stick to it.
#11. Comfortable bedding- Use a comfortable and clean mattress. It will help you to sleep faster.
#12. Watch your clothes- Wear loose, light and cool clothes. Hot or uncomfortable clothing makes you restless.
These tips and tricks will make you fall asleep faster. However, follow a regular routine and pay attention to what your body tells you.