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How to Fall Asleep Faster

By Dontaira Terrell
Posted On Jun 27, 2016
How to Fall Asleep Faster

When nighttime falls, and it is time for our bodies to fully reset and get some rest we often find ourselves counting sheep instead of catching Z’s. Because of this, the next day we experience restlessness and a lack of motivation to get up and at ‘em. Fortunately, we have created a list of potential ways that can help you fall asleep much faster.

Room Temperature: Before heading to bed be sure to double check your room’s temperature and adjust accordingly. It has been suggested that 65 degrees is ideal, but everyone’s body type varies, therefore, know and understand what works the best for you!

Hide your Clock: Do yourself a favor and cover up your alarm clock before jumping in the bed. Is there anything more daunting than a quick glance in the middle of the night that will leave you stressed and anxious as you continuously count down the minutes until the clock strikes.

Technology Ban: Implement a personal rule to bypass the use of any electronics at least one hour before laying it down. Instead, try picking up a good paperback book to read until you begin to feel your body drift off. Although reading is suggested, absolutely no E-Books allowed because that is still a form of technology. Stick to the old-fashioned way and get yourself a real page turner.

Comfy Clothes: Many people put little thought into their bed wear but, contrary to popular belief, your nighttime attire truly matters! During the hot, summer days invest in cotton pieces and during the cold, winter months opt for a pair of flannels.

It is also important to keep your feet in mind. If you are anything like me, and your feet become cold in the wee hours definitely throw on a pair of socks. The extra layer of clothing increases extremities’ circulation, which has been considered a frequent sleep complaint. Make sure your clothes are loose fitting as well! No hip huggers in bed (wink).

Color Affects your Mood: There have been a variety of studies that suggest specific hues can indirectly affect the way you feel. Calming, neutral, and muted colors such as blue, pink, and violet can help you reduce stress, create an inner peace, and trigger positive energy to help your body feel more relaxed and at ease.

4-7-8 Exercise: According to wellness expert, Dr. Andrew Weil,this breathing exercise is utterly simple, takes almost no time, requires no equipment, and can be done anywhere.” He further stated that “since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind.” Below are the necessary steps listed on Dr. Weil’s personal site to help you master the “relaxing breath” exercise also known as the “4-7-8.”

  • Exhale completely through your mouth, making a whoosh sound.
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.
  • This is one breath. Now inhale again and repeat the cycle three more times for a total of 4 breaths.