Hello there! Are you having trouble falling asleep? We’ve all been there.
No matter how hard you try, you just can't seem to fall asleep quickly.
You stare at the ceiling for hours on end.
In this video, we are going to talk about all the methods available to help you sleep. Have
you tried meditation? How about relaxing music? We’re talking all of that AND more... Let's begin!
#1 The Breathing Cycle
Do you want to get rid of insomnia? Well, we have a fun way that can help you achieve
it. It is a simple breathing exercise that you can do when you are lying in your bed
but are unable to sleep. Just close your eyes and try to exhale through your mouth.
Once you have done that, inhale through your nose.
Once again, exhale through your mouth. Try this trick for a few minutes while
keeping your eyes closed. It will help to calm your nerves and make
you feel at home. Because there are also multiple activities involved in this,
it will make your brain feel a little tired. When the brain feels tired, it will seek rest.
In other words, you are basically brainwashing yourself to fall asleep.
Give it a try and see if it works. Are you doubtful? Well don't worry,
there are methods to help you as well. Just like the second method on this list.
#2 Meditation
While we can't say for sure whether meditating can help you transcend beyond space and time,
it can help you sleep better. That is more important, considering how much
we need to get done on a day to day basis.Try making meditation part of your daily routine.
Don't worry, you won't need much time with this activity. Just 5 to 10 minutes of meditation is
all you need to get healthier sleep. But why is meditation so helpful? Well, the answer is simple.
Meditation enhances melatonin levels in your body.
This stimulates your brain and makes it easier for you to fall asleep. So, try it and see how
much it works for you. In case it isn't good enough to convince you. We have more options.
#3 Listen to Relaxing Music
When we say relaxing music, it could mean a lot of things.
Starting from psychedelic to lo-fi and probably all the way to progressive music.
Even classical and neoclassical music can be very helpful when it comes to relaxing your mind.
There are many options and it all depends on what your brain identifies as soothing.
A regular pop listener might find acoustic music to be very soothing and calming. Similarly,
a metalhead might find Pink Floyd or Porcupine Tree's music soothing. It all depends on the
music taste of a person. Although, most experts agree that sedative music usually works the best.
In a study of 24 adults, it was found that people who listened to sedative music had a
better sleep cycle than those who didn't. In another study, it was found that listening
to relaxing music for more than 45 minutes can help you get better sleep. On that note, it is
also interesting to note that rain sounds play a significant role in helping you fall asleep.
Moving on…
#4 Limit Your Caffeine Intake
Do you drink too many cups of coffee? Well, that might be one of the reasons why you
aren't able to sleep at night. There are other culprits as well. Chocolate,
soda and even energy drinks contain a lot of caffeine. If your diet contains all or
most of these food products, it's no surprise you can't sleep well.
Caffeine is a component that fights off fatigue and makes you alert.
All of this would have been well and good, if only it didn't have such negative effects
on your sleep. Here is an alternative for you though try shifting to green tea
or chamomile tea. Both of them have a lot of antioxidants and promote better sleep.
Some experts would also suggest that you should stop consuming caffeine
at least six hours before bed. This will help you with your sleep cycle.
You can also reduce the cups of coffee you drink in a day. While you are at it,
make sure that you are drinking at least three litres of water in a day. Got to stay hydrated!
4:19
#5 Focus on Trying to Stay Awake
Ever heard of reverse psychology? Well, this is a brilliant example.
If you could somehow try to force yourself to stay awake then it could actually help you fall asleep.
This process is called "paradoxical intention".
If you could channelise it properly, it will actually help you fall asleep faster.
Why does this work? Well, when you are forcing yourself to fall asleep, you are putting your
brain under a lot of pressure. This pressure creates stress and anxiety, therefore preventing
you from falling asleep. On the other hand, if your brain knows there’s no pressure to
fall asleep, it can simply keep working till it exhausts itself and falls asleep naturally.
Even in a study, it was found that people who used this paradoxical tactic are more
likely to fall asleep than those who used the traditional method. Who knew, all we needed
to do is think the opposite? The next trick is a lot simpler though, and less confusing.
#6 Distance Yourself from Electronics
If you had an awful headache before going to sleep, perhaps it’s due to your excessive
amount of screen time. It is believed by many experts that using mobile phones or watching
television ruins your sleeping patterns. Well, that's a no-brainer considering
these gadgets take a lot out of your attention span and impact your sleep in a negative way.
So is there a way out? That is an obvious one as well. Just don't use electronic devices when you
are actually trying to sleep. Especially when your brain needs sleep more than anything else.
Give it some well-deserved rest, otherwise you will be the one feeling all the exhaustion.
We would recommend that you stop using all devices at least 2 hours before going to bed.
In case you require to stay in touch with a mobile device,
we would suggest that you at least try and keep an hour’s gap.
#7 Cut Down on Nap Time
Our body needs to have a proper resting period, it can't function properly otherwise.
Both too much and too little rest can be very harmful for your body.
This is why you must be aware of the time you are falling asleep.
If you are taking naps during the day then rest assured it will hamper your sleep time at night.
One study in particular showed that people who took the least number of naps during the day
had a better quality sleep at night. In contrast, people who took regular naps during the day didn't
get enough sleep at night. Concerned? Don't worry, just reduce your nap time during the day.
Please also make sure that you are sleeping at the right time.
Sleeping too late could hamper your sleep cycle and affect its quality. So avoid staying up too
late. We know that you might be busy or your favourite show may be on. Though, we would
suggest that you prioritize your health over all other distractions. After all, as long as you
are healthy, you can continue doing the things you want to do. So, never compromise with your health.
Speaking of which, while you’re trying to help yourself to sleep better. Here are
some sleep enhancers that you should know about.
#1 Magnesium
This is a nutrient that helps to improve your sleep.
Consuming about 200 mg of magnesium will stimulate the area of your brain which is responsible
for sleep. Therefore, make sure you are consuming enough magnesium in a day.
#2 Melatonin
Melatonin is your body's sleep hormone and luckily for you, it is also available as a supplement.
Even small doses of melatonin have been very useful when it comes to helping with your sleep.
Just as a caution, don't consume more than 5 mg in a day.
#3 Theanine
Unlike the previous two, this one is neither a hormone nor a nutrient.
It is a kind of amino acid that helps to induce sleep. It has sedative properties, so yes once
again don't consume too much. Preferably, keep the consumption level up to 200 mg.
So, are you having trouble falling asleep? Have you tried any of the points that we have discussed
in this video? Let us know in the comments, as always we would like to hear from you.