Trying to fall asleep isn’t the easiest of tasks and when you have thousands of things to do before you can relax, your sleeping pattern can be put on the back burner.
A combination of things can be the result of why you’re struggling to sleep but as it’s the only time your body really has time to repair, it’s very important!
Our tips to fall asleep fast are here to help you get that well-deserved sleep that you need!
THE 4-7-8 TECHNIQUE
Holistic health doctor Andrew Weil created the 4-7-8 technique as a way to relax your body before you fall asleep.
People all over the world swear by this calming sleep technique as it delivers more oxygen than usual breathing to the nervous system which becomes “over stimulated during times of stress”.
To try out the 4-7-8 technique, all you need to do is exhale completely and breath in quietly through your nose for 4 seconds. Hold your breath for 7 seconds and blow air out of your nose for 8 seconds.
Repeating this process can help distract the mind and you’ll drift off to sleep in no time!
Beginners in meditation can often find it a ‘waste of time’, especially when you can’t seem to find any instant effects from it.
Meditation takes time to learn, but checking-in with your body is a great way to easily fall asleep.
The best way to start is to use visual meditation; imagining that you are at a place where you feel happy and content. Focus on three senses (ie. the sight of a tropical beach, the smell of coconuts and the sound of the sea).
Label the scene that you imagine as your ‘happy place’ – a place full of complete calm and relaxation. You’ll soon fall asleep!
AVOID HOT BATHS BEFORE BED TIME
We’re afraid that the myth ‘a hot bath will help you to sleep’ isn’t true.
Taking a hot bath may relax your muscles and feel more tired, but the body needs to lower its’ temperature in order to drift off into sleep.
For a great night sleep and to fall asleep within minutes, take a hot bath at least two hours before your actual bed time. You’ll feel refreshed, relaxed AND it gives your body a great chance to cool down!
When I was younger, I’d stay up til all hours playing on my phone and wondering why I couldn’t sleep. It wasn’t until my mum took my phone off me and I was in bed, fast asleep by 8pm.
Now that I’m older (and I like to think I have a bit more sense!), I’ve learned that electronics being kept in a room whilst you’re trying to sleep is not a great idea.
Laying in bed for hours may not work and if you know you have a phone that keeps buzzing on your bedside table, it can be hard to switch off.
Removing all of the electronics in the space where you sleep is a great way to easily drift off into a nice peaceful sleep – with no distractions!