5 Helpful Tips to Help You Fall Asleep

health
July 13, 2017

Having trouble falling asleep at night?  You’re not alone.  Nearly 60 million Americans suffer from chronic sleeplessness and insomnia.  Try these helpful tips to help you fall asleep faster and get a good night’s rest.

Hide your clock

When you keep checking the clock to see how late (or early) it is it increases your stress levels making it harder for your body and mind to shut down and fall asleep.  If you can’t see your clock, you can’t stress about how late/early it is.

Lower room temperature

Your body temperature is an important factor of sleep.  Sleep lowers your body temperature so cooling your room jump starts this process for you.

4-7-8 breathing technique

The 4-7-8 breathing method is reported to help you fall asleep by increasing the amount of oxygen in your blood and slowing your heart rate.  What is the 4-7-8 breathing technique?  Inhale through your nose for four seconds, hold your breath for seven, then exhale for eight seconds.  Repeat this process at least four times.

Take a warm shower

Similar to the lower room temperature tip, taking a warm shower has to deal with body temperature.  After your warm shower, your body temperature will drop dramatically, slowing your metabolism and preparing your body for sleep.  Warm showers can also be very relaxing too.

Immerse your face in cold water

If you desperately need to settle down and reset your system, cold water to your face could be what you need.  Cold water on your face triggers a strange reflex called the Mammalian Dive Reflex which instantly lowers your heart rate and blood pressure.