Before you start to toss and turn tonight, try these 5 tips to fall asleep faster.
Breathing technique “4-7-8”
Inhale through your nose for 4 seconds, hold your breath for 7 seconds, exhale through your mouth for 8 seconds.
You will likely find your heart rate slow down and your body will feel more relaxed.
Stressed insomniacs often have short and shallow breaths, doing “4-7-8” allows you to breathe in more oxygen and relax your heart for a better sleep.
Sleep in cooler temperature
Sleeping in a cooler room help you fall asleep faster. The best temperature is 60 to 68°F, as your brain and body need to cool down to prepare for a good sleep.
Keep the room as dark as possible
Turn off anything that emits light several hours before sleep.
Blue light from digital screens is the most disruptive because it can suppress melatonin, the hormone that helps us fall asleep.
Stay away from your phone or computer before sleep. You’ll pretty much have an immediate effect.
Here are another 2 ways that are also effective: