We might be forcing our eyes or taking a deep big breath just for our eyes to shut off. But, really it’s hard, the struggle wasn’t easy. If only you can captured how your thoughts goes through from time to time, it’s probably taking a go around world tour trip.
From happiness, fear, confusion, questions, worries, past experiences, future happenings and what else your thoughts can reach? It’s really tiring, right? Then suddenly, a question splashed, “how i am going to sleep?”. You might be going to youtube to watch for a video tips or like searching in google, typing “how to sleep?”.
And just happened, you came across on this post, finding that it could might help you through on your struggle. So i hope so, here’s a list of tips i curated from wikihow.com, telegraph.co.uk and mirror.co.uk you can check out for you to be able to get some enough sleep.
1. Prepare your Bedroom.
A nice, cool and organize bedroom can help your mind go at rest. Make sure your room had enough cooling temperature to make your body more comfortable.
- Cooler than room temperature, a little below 70 degrees Fahrenheit.
- In soft, breathable clothing. You want room between your skin and the fabric.
- In the dark. You should turn off all lights and keep nightlights at a distance.
2. Perform 4-7-8 Breathing Exercise
Dr. Weil says the technique is a powerful method of falling asleep because it delivers more oxygen than normal breathing to the parasympathetic nervous system, which becomes overstimulated during times of stress.
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
Peter Smith says: “Lie on your left side, resting a finger on your right nostril to close it. Start slow, deep breathing in the left nostril.”
3. Five minutes before bed, turn on light music or white noise.
Constant sounds, unlike those coming from a window or snoring partner, make for great sleep. Even more importantly, they make the odd noises in the night — like a barking dog– seem less loud by comparison, soothing you to sleep.
- Try a classical music station on Pandora, Spotify, or Songza.
- Listen to waves, raindrops, wind noises, or other calm, consistent sounds. You can find them on many white noise and music apps.
4. Ban all electronic devices from your bedroom
That’s because light plays such a forceful role in our sleeping patterns. The key here is the hormone melatonin, which is produced by the pineal gland and appears to facilitate sleepiness. Melatonin is only excreted into our bloodflow when there is little light in the surrounding environment; a natural or artificial light source halts its production and potentially keeps us awake.
Banning smartphones, tablets, and even bright electronic alarm clocks from your bedside table will help you enjoy bask in a sleepy haze of melatonin at nighttime.
5. Try to stay awake
Challenge yourself to stay awake – your mind will rebel! It’s called the sleep paradox, says psychotherapist Julie Hirst (worklifebalancecentre.org). She explains: “Keep your eyes wide open, repeat to yourself ‘I will not sleep’. The brain doesn’t process negatives well, so interprets this as an instruction to sleep and eye muscles tire quickly as sleep creeps up.”
7. Use a pillow
You probably know by now that falling asleep at night is all about feeling comfortable and relaxed.
And you probably know by now that you’re supposed to use a pillow when you get in bed.
For example, when lying on your back, try placing a pillow beneath your knees. This will allow your lower back to assume its natural curve and relax into the mattress, rather than arching up like a suspension bridge.
Or, when lying on your side, consider popping a pillow between your legs. This will stop the higher leg from pulling around, putting stress on the spine and hip.