Web Desk: Restless night can give you an awful experience. When you’re not sleeping well, you’ll be more anxious and you’ll have a harder time regulating emotion. It feeds on itself.
Here are 8 scientific ways to fall asleep faster.
Try to force yourself to stay awake
Scientists say that sleep is the one thing in life where the harder you try and the harder you work at it, the more likely it is you’ll fail.
Do 10 minutes activity before bed
Getting out of bed if you can’t sleep is the hardest one to do, but it’s important. Speeding time in bed is really bad, because it would become a place for thinking and worrying.
Cool your room
The key to sleep is cool, dark and comfortable bedrooms. Cool your room to sleep well.
Take a warm shower before bed
Warming your body up with a hot shower an hour before bed and then stepping into cooler air will cause your body temperature to drop more precipitously. It can be very relaxing.
Wear socks to bed
Wearing socks can shift blood flow from your core to your extremities cools down your body.
Immerse your face in very cold water for 30 seconds
If you’re anxious, submerging your face in a bowl of cold water, this will lower your heart rate and blood pressure.
Use ‘4-7-8’ method
This breathing technique increases the amount of oxygen in your blood and slows your heart rate and releases more carbon dioxide.
- Place tongue tip against the ridge of tissue just behind your upper front teeth and keep it there throughout the exercise.
- Exhale through your mouth and make a whoosh sound.
- Inhale through your nose.
- Hold breath for a count of seven.
- Exhale through mouth and make a whoosh sound to a count of eight.
- Repeat the process three times.
Picture your favorite place
Visualize an environment that makes you feel calm and happy, this will also distract you from your thoughts and worries for a while.