A state of perpetual
sleep deprivation is detrimental to one’s long-term health, resulting in a
reduction in longevity. Counting quality ZZZ’s is the path to a stronger immune
system, a balanced life, improved moods and concentration, alertness, and so
Sleep is life’s natural medicine. It costs nothing and gives us so
‘There is a time for many
words, and there is also a time for sleep.’
I belong to the fortunate
people that get a good night’s rest. However, having said that, I cannot claim
to have never had trouble falling asleep. I experienced sleep troubles during a
somewhat tumultuous period in my life when my mind was continually working. It
made me think about all of you out there who might suffer from the same
problem, and I immediately wanted to help.
What better place to
start than at the beginning? And that’s what I did. My initial research showed
me of the importance of having the right mattress. And thanks to a selection of
websites, one of which was www.sleepingguide.org, I was able to find one.
With that done, I looked
into some of the most effective falling asleep hacks and came across the
1. Take a warm bath or shower before bed
If you’re like me, you
will feel relaxed and sleepy after spending some time in a hot tub or under a
steaming cascade of water in the shower. Build this into a bedtime routine. A
little scientific hint: a rapid drop in temperature slows your metabolism at a quicker pace,
tricking the body to sleepiness.
2. Plunge your head in ice-cold water for thirty seconds
I know. But when you are feeling anxious or worried in the evenings, this
technique called the Mammalian Dive Reflex lowers your heart rate and blood
pressure. Put simply, it’s like a reset, calming you down.
3. The ‘4-7-8 method’ works miracles
According to the bestselling
author, Dr. Andrew Weil, this technique will lure you to dreamland in under a
by positioning the tip of your tongue on the rim of tissue by your upper front
teeth – remember not to move it for the duration of the entire exercise.
all of the air in your lungs by using your mouth, making a whooshing
your mouth – inhale through your nose, while counting mentally to four.
hold your breath as you count to seven.
the air through your mouth by once again making the whooshing sound until you
count to eight.
repeat the sequence three more times.
4. Meditate, flush your mind of anxiety
Think of something
to rid your mind of all of the anxiety and stress. Combine this with the right
breathing technique for better results.
5. Scent your room with lavender
I, for one, love the
smell of lavender. If you are the same, purchase some lavender oil and infuse
your room with pleasant sleepiness. Another plus is that the human brain has a
great memory when it comes to scents, consequently establishing a routine.
Reading enhances the
mind, and improves concentration. But most importantly for our case, it
distracts and relaxes.
7. Have a candlelight dinner
You will not be under the
constant glare of LED lights that, like screens on electronic devices, are the
most prominent blue light menaces. Major plus – if you are in a relationship,
the romance might lead to some fun between the sheets. Let’s face it; good sex
makes you knackered.