Simple Tricks To Help Fall Asleep

Having trouble falling asleep and staying asleep at night?

Sometimes, it usually takes a magic spell to fall asleep quickly, but just like spells, with practice, you can eventually get to the sweet dreamland with ease.

Not to worry, here are some effective tricks to help to get you a good night’s sleep;

⦁ Keep regular sleep hours – Going to bed and waking up at generally a similar time each day will program your body to rest better. Stick to a sleep schedule, even on weekends and public holidays.

⦁ Endeavor to exercise daily; Regular exercise can help you sleep better. Practicing Yoga helps the body release toxins in the organs and tissues which further contributes to quality rest. Yoga also helps to clear your head, allowing you to get enough hours of quality sleep which makes you ready and refreshed to take on the next day with energy and a positive attitude.

⦁ Cut down on Alcohol before bedtime; while Alcohol may help you sleep off initially, you may have a hard time getting back to sleep once it wears off. Even if you manage to sleep through the night, you will wake up feeling uneasy and unrested. This is because alcohol is known to disrupt your brain waves and natural sleep pattern.

⦁ You can also practice breathing exercises. The benefit of this is that it helps your autonomic nervous system, which regulates heart rate, muscle tension, motivation, and other aspects of relaxation. Practice this technique by sitting down with your back straight before trying it lying down. 

i. Close your mouth and inhale quietly through your nose and count to four seconds. 

ii. Then, hold your breath for a count of seven seconds. 

iii. Exhale completely through your mouth, making a whoosh sound to a count of eight seconds

iv. Repeat the cycle three to four times

⦁ Turn off electronics before bed. Lights and tech devices are sleep stealers because the type of light emanating from these devices is activating the brain, hence it cannot rest.

⦁ Make sure your bed is comfortable for you.  To get the best night’s rest, the ideal mattress is the one that matches your body type and sleep style. That’s why at Vitafoam, we educate our customers to buy their mattresses using the ‘buy right chart”.

⦁ Keeping your room free of artificials and commotion won’t just guarantee a decent, dark environment, it will also tell your brain “it’s time for rest”, and not for other events or things that get your mind up. 

If after following these tricks and tips, you’re still having trouble sleeping, don’t hesitate to speak with a sleep professional. Perhaps, you may have Sleep Diary where you document your sleep routine to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits