Sleep disorders are constantly becoming more frequent issues among people. More precisely, up to 70 million Americans suffers from insomnia or other sleep related issue.
Not enough sleep can negatively affect your overall health , productivity and quality of life. We give you these 10 tips on how to fall asleep faster:
Bring On The Black
Bright lights keep our brain in wake mode, while darkness sends all kinds of signals to our brain that it’s time to relax and fall asleep. If there is no way to make your room completely dark, you should consider buying a good quality eye mask. These masks are very practical and they will help you completely wind down and melt into their softness where you can start dreaming right away.
Besides bright lights, noise is another factor that keeps us awake. It can be very annoying, especially when you are feeling tired. Invest in some soft sleep headphones that will block out sounds that distract you from sleeping. Another option is to play some relaxing music, meditations or nature sounds that will help you calm down and fall asleep.
Try The 4-7-8 Trick
4-7-8 is a breathing technique that was introduced by Dr. Andrew Weil. It is one of the easiest and most effective ways to access instant calm. You just need to inhale through your nose for a count of 4, gently hold this breath for 7 counts and exhale slowly for another count of 8.
This yogic breathing method soothes the mind and stimulates the release of feel-good chemicals in your brain. Relaxation is essential to keep your mind relaxed since stress is one of the major reasons for sleep disorders.
Keep An Essential Oil Kit
Aromatherapy has been used for thousands of years as an effective sleep remedy. Various essential oils like lavender, neroli, orange, roman chamomile and petitgrain are considered to be powerful sleep aids. Aromatherapy induces calmness by working on emotional, psychological and biochemical levels. There is a direct effect of the essential oils on our brain and the nervous system: this results in releasing natural chemicals and feel-good endorphins. Our sense of smell is very powerful and also builds an ‘association’ with sleepy calm if we use it consistently before nap time.
Helpful Herbs To Use On-The-Go
We are all familiar of the positive effects of a warm chamomile tea, especially on our sleep. However, brewing a cup of tea in the middle of the night when you are away from home isn’t always possible. Fortunately, many sleep-inducing herbs are now available in the form of supplements. If you have trouble falling asleep, an herbal tablet containing valerian, chamomile, passionflower or hops will help you nod off in no time. However you need to be careful since some meds do interact with these herbs and hops, valerian and passionflower aren’t recommended for prolonged, regular use.
Hang Your Worries On A Worry Tree
A lot of experts suggest writing down any anxious thoughts or creating a to do list before going to bed. However, this won’t be a solution if you are away from home or you need sleep fast. An alternative to this would be visualizing a beautiful tree with deep spreading roots and expansive foliage. Imagine you transfer your worries from your mind onto its branches. Imagine this tree is keeping you safe while sleeping and guarding your thoughts and worries .
Savour A Sleepy-Time Snack
Did you know that a light snack containing low glycemic index carbohydrate can help us get to sleep? Such foods may help our brains to produce serotonin, a neurotransmitter that makes us feel relaxed and happy. So before you go to bed try eating healthy oatmeal biscuit, a banana or handful of blueberries. In general, have a light snack. We all know that eating too much will strain your digestive system and actually interfere with your quality of sleep.
Find Your Sleepy Acupressure Points
Acupressure is another technique that can help you if you have sleep disorders. It is natural, safe and applicable anywhere and anytime. In general there are two acupressure points that can be pressed to help you fall asleep.
Firstly, find the small indent at the top of your nose and between your eyebrows. Apply light pressure with your fingers for a minute before sleep. You can also press the sole of your foot, approximately one third from the tips of your toes, for a similar effect.
Catch Yourself Catastrophizing
We are alone with our thoughts before we go to sleep, so it is easy for our mind to start overthinking, worrying and even creating ‘catastrophizing’ thoughts.
Worrying late at night is actually a waste of time : when we wake up and face the feared situation, 9 times out of 10 it’s not the big deal that we thought it was. Whenever you have any thoughts of this kind coming through your mind just say to yourself: ‘STOP. No, no, no. We’re not going to deal with this right now.’ With regular reinforcement, your mind will start to listen!
Now that you’ve read all of the tips, try implementing some and stop your sleep disorder. Be patient and you will be amazed by the results.
Source : http://www.foodmatters.com