If you’re anything like me then your night goes something like this. After an exhausting day, you brush your teeth, get into your Zelda theme pyjamas, and snuggle up in bed. You turn the lights off and then nothing. No not the good kind of nothing. The literally 10 seconds ago, I felt like I would die if I didn’t get to my bed and now I’m perfectly awake kind of nothing. So you try to squeeze your eyes tighter and think maybe I’m just not in a comfortable position of falling asleep. Yeah, that’ll solve it but no. The clock ticks slowly and you become increasingly more anxious about every waking second of sleep time, that you’re losing sleep and how increasingly tomorrow will be a bad day? If only you could’ve just start Falling asleep at school or work. It would’ve been so easy then, but now in the solitude of night, all you have are your deepest darkest thoughts and that damn clock. Oh my God, it’s been three hours. If this sounds familiar to you, then this video is for you because we’ve compiled some of the best advice and practices to increase your odds of Falling asleep in minutes. This is what we’re going to start with the stuff you should do before hitting your bed. We also have a technique used by the U.S. Navy to fall asleep in two minutes when you’re stuck there lying awake. So let’s start with seven things you should do before you sleep.
Here are the 7 useful points for falling asleep:
- Sleep in a colder environment. Your thermal environment especially surrounding your head and body is perhaps the most underappreciated factor. This determines not only the ease with which you’ll fall asleep tonight but also your sleep quality whether you’re overheating because of heavy blankets pyjamas or maybe it’s just a hot room. It’s been shown to decrease slow-wave sleep and REM sleep. Even just to help you falling asleep, you have to initiate sleep your body which has to drop 2 -3 degrees Fahrenheit or 1.5 degrees Celsius. It is going to be cold. It isn’t great either but it doesn’t have the same disruptive effects on Falling asleep or your sleep quality as a hot room does.
- Take a hot shower or bath before going to bed. You might think that being all warm and fuzzy is what will make you Falling asleep but it’s kind of the opposite. When you’re exposed to hot temperature, the body cannot hold on to the heat and sends blood to the surface of your skin giving you that flushed red appearance. Once you step out of the warmth, the dilated blood vessels radiate out the inner heat to your environment. Your core body temperature plummets. This triggers the body and brain to think its sleep time.
- Put away the clock. Simply having the ability to look and see the time and find out how much you haven’t slept is not helpful and will honestly only stress you out. Time monitoring is strongly linked to stress and waking arousal for you.
- You should minimize or avoid caffeine and nicotine. Coffee or some of us call tea and even chocolate can take as long as eight hours to wear out fully and nicotine is a stimulant. You should avoid them too late in the day as well. It’s also worth avoiding eating too close to bed. While some studies show avoiding diets that are excessively biased towards carbohydrate will help you in Falling asleep. It’s better to just avoid being too hungry or too full before bed.
- Exercising or being physically tired can help you Falling asleep faster, but working out two to three hours before bed can keep you up longer. Eventually exercising earlier in the day is better than doing it a few hours before bed. Also the same goes for naps. They are great but don’t take them after 3 p.m. or else it’ll be harder for you to keep Falling asleep at night.
- Make sure you’re relaxing before bed. If you try to sleep and you’re wired. It means that your brain just won’t be ready to be Falling asleep. A relaxing activity within the hour before bed like reading is the perfect ritual to put you in the right mindset.
- Make sure you’re getting sun exposure during the day and minimizing your light exposure in the evening. You’ve probably been told not to use your screen before bed, which is true because it’s equally as important as to get natural sunlight for at least 30 minutes a day. If you have any trouble Falling asleep? This will help you to condition your body’s schedule and trigger tiredness at the right times.
Now that we’ve set up some conditions for optimizing your experience of Falling asleep you’re still awake. Maybe you’ve already done those things and you’re lying in bed right now desperately looking up how to keep Falling asleep faster on YouTube which led you to this very video. Don’t lie. In which case you have broken rule 7 of not looking at your phone but I’ll forgive you if it was in pure desperation. I mean I won’t complain about the ex review but in all seriousness, if you’re laying in bed after all that then there’s a technique that the Navy allegedly used that if practised can have you falling asleep in two minutes no matter where you are. I say allegedly because the studies are not publicly available but then they claimed those were used on fighter pilots, who would often make avoidable mistakes as a result of stress and ultimately sleeplessness. They were designed to allow them to follow even while sitting up and after six weeks they claim that 96 per cent of the pilots could be falling asleep in less than two minutes ,it goes like this.
WE GOT ANOTHER TECHNIQUE FOR YOU TO FALL ASLEEP FASTER:
Firstly, you need to systematically relax each part of your body. Take a deep breath close your eyes and begin to focus on your face. Picture every muscle slowly relaxing. If you need help to squish and squint your face first and then let it relax. Breathe out as you feel your cheeks, tongue mouth and jaw relax. Even imagining your eyes sinking into their sockets and then slowly make your way down your body. Do the same things to each muscle group tighten and then relax your shoulders and then arms from forearms to fingers chest and legs and finally your feet. All of those steps while breathing deeply and focusing on the relaxation. Once you’ve gone through the whole body focus on clearing your mind into a meditative state, as thoughts about your day or images pop into your mind. Try not to dwell on them and let them pass simply thinking through motions can stimulate your muscles to move involuntarily. It is much like meditation. Don’t let your thoughts consume you. Try to focus on breathing in and out. Or you can visualize yourself in a calming location like on a warm sunny day in a hammock swing slowly going back and forth. If you can’t stop your thoughts this is just repeating. Don’t think, don’t think and don’t think for 10 seconds. It may sound a bit silly or fairly simple but it’s the practice that makes a man perfect. Anecdotally, online people have found it to work, after dedicating a lot of time to it. The key is like most things are to consistently practice each night. It won’t be a simple solution on your first night but in a few weeks, you’ll be much more likely to fall asleep. Making you instantly assume that you don’t have a sleep disorder or any other condition. Now there is one more suggestion that is considered to be the single most important tip to falling asleep immediately if you can’t follow any others. Follow this, go to bed and wake up at the same time of day no matter what. Even on the weekends, you know it sucks but we’re creatures of habit. If you want to be able to fall asleep immediately, getting in a good routine will set up your body to work like clockwork. After all, that, if you still can’t fall asleep. Don’t lie awake in bed. Studies show that not falling asleep for an extended period cause’s anxiety and would only make things worse. So just get up, do a relaxing exercise or slightly boring activity until you feel yourself Falling asleep quickly.
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