Do you struggle to fall asleep at night?
Have you tried everything you know but can’t seem to get into that relaxed state to allow you get some much needed Zzz?
This article is for you. We’re going to show you some neat tricks to help you fall asleep in 10 seconds.
But first, let’s find out what may be causing your Insomnia.
There are three main factors that may determine why you find it difficult to sleep at night:
- Your mental state (are you worried/anxious or relaxed?)
- Your environment (How’s the lighting? Is the place noisy?)
- Your state of health (Healthier people sleep faster, generally)
Here’s the tea…
You’ve got to make some lifestyle changes for this tip to help you sleep faster and longer at night. There’s really no going around this.
Here are some good sleeping habits you should consider forming first.
Cultivate these 3 sleep habits and you’ll find yourself falling asleep and snoozing through the night effortlessly.
Avoid Blue light before going to bed
This one is all too common. In the 21st century, we’re constantly being bombarded by blue light throughout the day.
Research by neuroscientists at the Scientific American has shown that too much exposure to blue light could severely affect your sleep quality and duration.
If you’re finding it difficult to sleep at night, you might want to reduce your exposure to blue light, especially when it’s time to get some rest!
So what’s blue light?
Without getting too technical, blue light is just light from artificial sources. Think: your Cell phone, computer or the ambient lighting of your house.
Blue light emits light waves of a certain frequency that blocks the production of important body chemicals that help you fall asleep.
A study by Harvard Medical School on the effects of blue light on sleep found that exposure to blue light from electronics right before bedtime can prevent you from falling asleep.
Worse still, it might increase your risk of getting diabetes, heart disease, various types of cancer and being overweight.
How to avoid blue light before bedtime: Switch off all your devices (tablet, cell phone or computer) an hour before you go to sleep.
It’s also a great way to ‘de-clutter’ your mind and put you in a more relaxed state for sleeping.
Maintain a Sleep Routine
Okay, you’re probably rolling your eyes at this one. But the fact is, it’s really, really important.
Sleeping and waking up at the same times every day has long-lasting benefits for your sleep quality and duration. It could also boost your productivity the next day!
How does that work?
Every person has what’s called ‘Circadian rhythms’ – this is your daily sleep/wake cycle. It’s usually longer for people who get less than seven hours of sleep daily.
Sleeping and waking up at specific times every day can help your body to ‘break free’ from the misadjusted Circadian cycles that are keeping you up longer at night.
It could be hard to break a habit of staying up late at night (We love twitter too!) but, I promise, your body will adjust to your new schedule eventually.
Pro Tip: Choose a time that’s convenient for you (but not too late in the night) and discipline yourself to go to sleep at that time every day. It should become second-nature after a few weeks.
Now that you’ve added those good sleep habits to your daily routine, let’s see how we can get you to fall asleep faster.
An Exercise to Fall asleep in 10 Seconds
This exercise is known as the “4-7-8 Breathing Technique.” It was developed by a physician named Dr Andrew Weil. Studies and feedback from people who have tried this method have shown that it helps to naturally lower stress.
How does it work?
It’s based on the same principles as meditation, an ancient technique many people have used to help themselves feel calm, relaxed and concentrated.
The 4-7-8 Breathing Technique puts your body in a very relaxed state that makes sleep come much faster.
This simple to do exercise will not only help you drift off to dreamland in no time but will also significantly lower your stress level at a given time.
How to do it:
- Put the tip of your tongue on the rim of your mouth, behind your upper front teeth, make sure it stays there throughout this exercise
- Breathe out through your mouth as naturally as you can
- Close your mouth and slowly breathe in through your nose. Mentally count from 1 – 4, then hold your breath and count 1 – 7
- Again, breathe out slowly through your mouth, this time counting from 1-8
- Breathe in again and repeat the exercise until you fall asleep
Getting quality shut-eye is very important to help you stay productive throughout the day.
Beyond doing exercises on how to fall asleep in 10 seconds, we need to cultivate great sleep habits to keep us in tip-top shape mentally and physically!