Falling asleep is no easy feat and having trouble falling asleep could be the worst, tossing and turning in bed for hours, waiting for sleep to come, aware that you are tired but just not getting to the sleep state you want to be in.
Getting good sleep at night can make all the difference in the world. There are a lot of natural ways that can help encourage your body and your mind to fall into a good sleep. Here are some tips that we can give you to help you ease right into dreamland.
If you have trouble settling your mind or calming it down once you get into bed, there are a few helpful tips on learning how to slow your brain dow to a calmer state. Settle down for sleep, and slowly take in a couple big, deep breaths. Do this a few times and allow yourself to sink into your comfy bed.
Letting yourself take in deep breaths will let your parasympathetic system, the influencer on our ability to relax, take control and override our sympathetic system, which is the system in charge of our automatic responses, for example, the adrenaline release.
This technique we are about to share with you is what they call the 4-7-8 technique. Next time you have trouble sleeping, give this technique a try as soon as you get into bed.
Begin with sitting up straight in your bed.
Press the tip of your tongue to the roof of your mouth and hold your tongue in the position. Inhale through your nose for 4 counts, and hold the breath for 7 counts. Exhale for 8 counts with your tongue still in the position. You should be making a whooshing sound as you exhale.
Do this until you have completed 4 breaths. Still your mind and allow yourself to focus on your breath, inhaling or exhaling.
Make sure to re-evaluate your life to see what habits are affecting your sleep. Remember, good habits will always equal to good sleep, ensuring a healthy lifestyle.