Wondering how to fall asleep quickly? You’re not the only one.
According to recent studies, up to 70 million Americans are struggling with some form of sleep disorder. Potential causes range from anxiety to environmental issues.
Needless to say, not getting sleep can cause a variety of health problems. Many sleep disorders are linked to diabetes, high blood pressure, congestive heart failure, and so on.
The good news is that there are many scientifically-supported methods for falling asleep. Here are five tips that should help you get some zzz’s.
1. The 4-7-8 Trick
When it comes to breathing exercises, Dr. Andrew Weil’s 4-7-8 method is a fairly popular one. This exercise is simple enough: inhale through your nose to a count of 4, hold your breath to a count of 7, and exhale to a count of 8.
The beauty of the 4-7-8 method is that it’s arrhythmic, so you have to focus on your counts. This helps still your mind and releases the feel-good chemicals in your brain. This is a great way to deal with stress and other mood issues.
As you may know, acupressure can be used to remedy various health ailments. Well, it turns out that it can also help you get some much-needed shuteye.
For this method, you’ll first need to find the right acupressure point. One of the major ones is located in a small indentation between your eyebrows. Before going to sleep, use your fingers to apply light pressure to this point for about a minute.
3. Extra Melatonin
If you’ve been reading about how to fall asleep quickly, you may be familiar with a hormone called melatonin. This hormone is produced by the pineal gland, and it helps control your sleep cycles.
As natural melatonin levels drop with age, you may want to look into getting it in other ways. Unfortunately, the vast majority of foods contain only a small amount of melatonin. Therefore, these supplements are probably your best option.
4. A Snack Before Bed
Did you know that low glycemic index carbohydrate foods can help you fall asleep faster? These foods give our brains a serotonin boost, which in turn makes us more relaxed.
That’s why eating a small banana or an oatmeal biscuit before heading to bed can be worth a shot. Of course, keep in mind that all you need is a light snack. Eating too much will actually have a negative effect on your sleep quality.
5. Dark Environment
To our brains, darkness is a major signal that it’s about time to wind down. As long as the bright lights are on, the brain will stay in “wake mode.” Therefore, it stands to reason that a darker environment will help you with falling asleep.
Can’t keep your room dark enough? Consider getting an eye mask. A high-quality mask is light, portable, and completely blocks the light.
More on How to Fall Asleep Quickly
Remember: the most important thing about falling asleep is not to try too hard. The more you’re tossing and turning, the harder it will be to get into dreamland.
If none of the methods outlined above help you with your predicament, you can always head to our blog for additional advice.