Many people have trouble falling asleep at night, especially when there’s a lot going on in their lives. Overthinking, stress and planning for the next day can keep our minds busy and active, and make it difficult to fall asleep. It’s recommended to plan for at least eight hours of sleep each night, and the most revitalizing hours of REM sleep occur during the 6th, 7th and 8th hours. If you aren’t able to fall asleep within a relatively short amount of time, it’s likely that you’re missing some of the important hours of rest that your mind and body need. Here are two useful skills you can learn to help you fall asleep faster and easier.
According to WebMD, sleep deprivation can impact your weight, thought process, sex drive, memory, ability to drive a car, and skin, which means it is very important that we learn how to fall asleep and that we get enough sleep each night.
Below are two exercises and skills that can help you fall sound asleep within 1 minute:
The 4-7-8 Method
The ’4-7-8′ method is a wonderful breathing technique that doctors recommend to help people fall asleep. This is how it works:
1. Breathe calmly through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Breathe out slowly through your mouth for 8 seconds.
It’s that simple. By regulating your own breathing to a pattern similar to the one your body uses during sleep, it helps bring about the associations your mind already has with falling asleep. Bringing your attention to your breath also helps slow down overthinking, and helps your mind to become calm.
Dr. Weil explains in this video that by repeating this breathing technique three times, you should be able to nod off in no time:
Another incredible technique for falling asleep is the toe tapping method. This is a powerful method that has helped many people who suffer from insomnia regain their ability to fall asleep:
1. While laying down, simply put your legs together.
2. Open both legs slightly so your toes point outward, then
3. Bring the toes back together, doing a light tap.
4. Continue this toe tapping, trying to tap the entire legs together while doing it. Continue doing it as long as it takes to fall asleep, possibly 100 times or more until your mind begins to rest and you fall asleep.
Here is a wonderful video that explains how to do this:
If you’ve had trouble sleeping for a while, give these two techniques some serious effort, trying every night for at least one to two months. You will undoubtedly find that it not only helps you fall asleep faster, but will experience other numerous benefits such as relaxation, becoming more calm, and muscle tension relief.
Did these techniques work for you? Let us know in the comments.
You are loved.