Before resorting to medication to get a good night’s sleep, you can try some of the following natural methods. Here is an article prepared for the readers of your website:
Want to fall asleep as soon as you go to bed? Try these 6 ways!
The following are techniques that can help you quickly calm your body and mind and lead you to sleep:
1. 4-7-8 Breathing Technique
This method helps calm the nervous system.
4 seconds: Take a slow breath in through your nose.
7 seconds: Hold your breath in.
8 seconds: Breathe out slowly through your mouth with a ‘sh’ sound. Repeating this four or five times will help you fall asleep quickly.
2. Avoid gadgets (No Blue Light)
Put away your mobile and laptop at least an hour before going to bed. The ‘blue light’ from these can interfere with the production of the sleep-inducing hormone melatonin.
3. Be careful with your nighttime diet
Eat at least two hours before going to bed. Avoid excessively spicy and sweet foods. It is good to drink a glass of warm milk before going to bed. The tryptophan contained in it can help you fall asleep.
4. Make it a habit to wash your feet
Washing your feet in warm water before going to bed will help regulate your body temperature and refresh your mind. This will increase blood flow to your feet and make it easier to sleep.
5. The Military Method
This method is world famous.
First, completely relax your facial muscles.
Then relax your shoulders and arms.
Slowly exhale and relax the muscles in your chest and legs.
Clear your mind (put your thoughts aside). Your body will fall asleep within 10 seconds.
6. Go to bed at the right time
Try to go to bed at the same time every day. This will help regulate your body’s ‘biological clock’ (Circadian Rhythm).
A good night’s sleep is equally important for our mental and physical health. Ensure that the bedroom is dark and quiet. Avoid taking long naps during the day as this can affect your sleep at night. If you still cannot sleep despite following these methods, you should seek the advice of a doctor.
