Even though sleep is crucial to your physical and emotional health, you may struggle to get the amount and quality of sleep you need each night. A lack of quality sleep can have far-reaching consequences. Good sleep hygiene refers to the practices you engage in regularly to improve the quality of your sleep. And to ensure you have expert guidance every step of the way, we’ve enlisted the expertise of a Certified Sleep Science Coach, Rosie Osmun. With her extensive knowledge as a prolific author and widely recognized sleep specialist, she has created comprehensive instructions to support readers in achieving better, deeper, and longer sleep. Here are some Tips to help you fall asleep faster:
Try the military method
The military method is a sort of imagery that can help your body relax and take your mind off anxious ideas that may keep you awake. Try the military method if you’re having trouble falling or staying asleep.
You should start by emptying your thoughts and relaxing the muscles in your face. Calm the other muscle groups as you move down your body, including the shoulders, chest, arms, and legs. Imagine lying in a quiet room on a comfortable couch or bed for the next ten seconds.
Practice meditation
When you first start meditating, try doing a quick body scan, directing your attention to various body parts. This is how you do it:
- Start by inhaling deeply for two or three breaths.
- Bring your focus to your feet and pay attention to any feelings or stress you may be harboring there.
- As you breathe out, picture the tension leaving your body.
- Repeat, working up to your calf muscles, thighs, and upper body.
Workout in the morning
Regular exercise relieves tension and encourages relaxation, which could help you sleep better and fall asleep more quickly. Exercise in the morning, in particular, appears to be the most beneficial for sleep.
A 2013 study on the impact of aerobic exercise on sleep discovered that a half-hour treadmill workout at 7 am was more effective in enhancing sleep than the same workout at 1 pm or 7 pm. You don’t have to work out vigorously first thing in the morning, either. Simple exercises like walking or moderate yoga are options.
Take a warm bath or shower.
Even if you don’t need to rinse off, spending some time in a steaming shower may still be useful. Many medical professionals have noted that your body temperature swiftly drops after getting out of the shower.
According to research, this drop in temperature can make you feel tired since it slows down your heart rate, digestion, and other metabolic functions. This may also make it simpler for your body and brain to wind down.
Also read: 5 Simple Breathing Exercises for Reducing Anxiety and Improving Sleep
Speak with a doctor.
If you have severe sleep issues, your doctor is the best person to provide precise, individualized advice. Consult your doctor if your sleep issues are worsening, lasting long, endangering your health or safety, or happening in conjunction with other unexplained health issues. They can offer more advice and take care of any underlying issues.
Hi, I’m the Founder and Developer of Paramedics World, a blog truly devoted to Paramedics. I am a Medical Lab Tech, a Web Developer and Bibliophiliac. My greatest hobby is to teach and motivate other peoples to do whatever they wanna do in life.