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4 Easy Tricks To Help You Fall Asleep Faster

Sleep is a wonderful thing and everyone needs to get enough sleep so that they can mentally and physically function during the day. For some, falling asleep is easy, but for others falling asleep can be really difficult. In an ideal world your head would hit the pillow and a few minutes later you should be off in your dreamland. However, with daily stressors, anxieties and over-active brains, falling asleep quickly can feel like an unattainable goal. If you can relate to this then you have come to the right place.

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Here are 4 easy tricks to help you fall asleep faster. 

Use Breathing Techniques

There are several breathing techniques that are highly effective in helping people fall asleep faster. One of the more well-known breathing techniques is the 478 breathing method, which is used as a way of calming down the body, stopping racing thoughts and allowing your body to fall asleep faster. What’s more, this breathing pattern also helps you to achieve higher quality and more restful sleep. It requires no props and the 3 steps are as follows:

  • Inhale deeply through your nose for 4 seconds.
  • Hold your breath for 7 seconds.
  • Exhale through your mouth for 8 seconds.

Once you do these 3 steps, take a moment to pause, then inhale deeply once again and repeat the cycle. You should aim to do this for 4 full cycles and this will have your body feeling calm, refocused, and ready to sleep. 

Drink Sleep Encouraging Teas

Another easy way to help you fall asleep faster is to try drinking sleep-encouraging teas. There are several ‘sleepy teas’ and ‘nighttime teas’ available and they are proven to be very effective. Typical ingredients found in sleep teas include oat flower, lavender, lime flower, valerian root, passionflower, spearmint, and lemongrass. These ingredients help to calm the nervous system and they do this by modifying the specific neurotransmitters that are involved in sleep. For some, the act of drinking tea before bed is a relaxing activity and so this may also play a part in helping you fall asleep faster. Ideally, you should have your tea 1 to 2 hours before you intend to sleep, that way you have time to go to the bathroom before sleeping. Otherwise, you are likely to get a couple of hours into your sleep and then have to wake up to go to the bathroom. 

‘Picture This’ Method

The ‘Picture This’ method is another useful tool that can help you fall asleep quickly. It relies on a sense of imagination and even if you think you are not a particularly imaginative person, it is worth giving it a go. What you need to do is lie as still as possible and imagine yourself in a relaxing scenario. Soldiers use this method to help them fall asleep and there are two common scenarios used. Firstly, imagine yourself in a canoe in the middle of a huge lake. The water is a beautiful bright blue and there is a gentle breeze in the air. There is nothing around you except the water and some mountains in the distance. 

The second scenario for you to imagine is that you are on a private, secluded beach somewhere warm such as the Bahamas. You are laying in a hammock that is swaying gently from side to side. All you can hear is the gentle crash of the waves coming in and pulling back. Try to envision yourself in these scenarios and imagine the sounds and feelings you would experience if you were there. Doing this will help center your body and rid your mind of any stress-inducing thoughts, which will allow you to fall asleep in no time.

Avoid Caffeine

This last trick is hardly a secret, yet people tend to forget the significance of caffeine interrupting their sleeping patterns. The best way to ensure you fall asleep quickly is to cut out all caffeine after a certain time. For most people, the level of caffeine in their blood rises approximately an hour later and stays there for many hours. Half of the caffeine you consume is still in your body six hours later. What a lot of people do not realize is that caffeine might take up to ten hours to completely exit your bloodstream. So with that in mind, you should aim to stop consuming any caffeine roughly 7hrs before your bedtime. With no caffeine in your bloodstream, the aforementioned tips and tricks will work much easier.

So if you want to fall asleep quickly and attain more restful nights of sleep, put these 4 tricks into use and you will be achieving the results you want in no time. 

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