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We all have trouble falling asleep sometimes. It only becomes a problem if it happens regularly and we can’t concentrate on daily activities anymore like driving a car and being on time for work. I had sleeping problems myself until I started to apply these tips to my life. Keep scrolling to see 10 Helpful Ways To Fall Asleep In Less Than 1 Minute listed below.
Some things to do during the day:
- Exercise during the day
Exercising during the day can make you more tired at bedtime and also more healthier! Studies have shown that exercising even close to bedtime will make it easier for yourself to fall asleep, especially if you’re doing a quiet cool down. Check out this site for 9 Sleep Myths That Make You Tired.
2. Try not to nap close to your bed time
Research shows that it’s actually good to nap between 10-20 minutes a day, but a long, hourly nap couple hours before bed time can make your going to sleep a nightmare.
3. Make sure your room is cooled down for bed time
Having a hot room is usually a no-no for falling asleep. During the day, you can make sure that your a/c is running to fall asleep faster.
4. Caffeinated Drinks
If caffeine is something that keeps you awake, then make sure that you not drink it at least 8 hours before bedtime! This will assure you to fall asleep smoothly….but, if you’re like me, and it makes you sleepy, go ahead, make yourself that coffee before bedtime 🙂
Researchers say, it takes us about 20 minutes to shut down after we were using our phones, laptops, tablets etc. The light will keep our head working and make sure that we’re thinking about that pretty profile picture from our working colleague! While we’re talking about light…keep the room dark, because anything light could distract you from your actual goal: sleep.
Some things to do right before Bed:
6. Do tedious or small work
Reading a book or working on a puzzle will let your eyes fall shut almost immediately. Think back of your childhood, ever used matches to hold your eyes open?
7. Try eating a banana, dried dates, cheese, turkey or warm milk or tea
These food contain trytophan, which gets converted into a hormone called serotonin. This hormone creates a feeling of emotional well being and relaxation. Feeling well and relaxed is the key to fall asleep!
But again, if caffeine is something that keeps you awake, drink a caffeine free tea!
8. Take a little walk
Walk around your house or your backyard for a couple minutes. Breathing in the fresh air will make you more sleepy and also will give you a time off from Instagram!
Melatonin is a hormone that will generate sleep. So the more melatonin you have, the faster you’ll fall asleep! I would recommend to buy from a 100% natural brand, because that will give you the best results. Take as many pills as indicated on your instructions. This hormone is always available as a mouth spray (which I used), for those who don’t like swallowing pills! I recommend Genestra Brands Melatonin Spray, in my opinion, it is the best brand to buy herbs from! If you want to know more about this brand, then let me know in the comments.
10. Breathing exercise:
This exercise has helped me, many, many times to calm myself down and fall asleep. It is called the 478 method.
This is how it works:
- Breathe in your nose for 4 seconds
- Then hold your breath for 7 seconds
- Now exhale for 8 seconds
- Repeat 3-6 times
This exercise will slow your heart rate which calms your body and heart.
And if everything fails, maybe check out your pillow. This was the reason I was tired for YEARS. I never wanted to give a different pillow a try, because I was so used to mine. But after I had tried everything possible and I was still not well rested the next morning, Martin and I traded pillows for a night….and that literally changed my whole life. There are some organic pillow at Nest Bedding. Be sure to check them out!
What helped you to fall asleep? Let me know in the comments below! xoxo