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Five Ways to Fall Asleep Quicker at Night

Five Ways to Fall Asleep Quicker at Night

So you can’t fall asleep eh?

Many of us encounter troubles when attempting to fall asleep on a nightly basis. Without a great nights sleep we could face various obstacles throughout the following day. There could be a number of different reasons why we are unable to fall asleep at night. Though it may be difficult to pin point exactly what is keeping you awake, here are a few possible reasons.

  • Messy bedroom
  • Naps throughout the day
  • Skipping breakfast
  • Dreading the wakeup

These are just a few of the possible reasons that you are lacking in the sleep department. With this being said, there are still various ways to fall asleep quicker at night even if you don’t fall under these categories. Five different ways to fall asleep quicker at night include:

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Progressive Muscle Relaxation

Upon visiting a doctor modern day due to your insomnia, he/she will likely recommend you try Progressive Muscle Relaxation, which is a muscle therapy that originated in the 1920s. This relaxation technique involves tightening and tense all the muscle groups that you can, and then relax them. By doing so repeatedly, we are able to promote physical relaxation, which will also provide beneficial results in our day to day activities. Progressive Muscle Relaxation provides you with:

  • Less tension within your muscles
  • Lower blood pressure
  • Decrease levels of anxiety
  • Overall lower levels of fatigue

Through doing this exercise nightly, you are physically relaxing yourself, as well as calming your mind.

Mindless Activity

“Good Sleepers just go to bed. They don’t get worked up about it, and sleep happens” – Jack Edinger

The most common cause of insomnia is the idea of stress. Whether it is due to a hectic day or a stressful home environment, we need to keep our minds off these topics. Mindless Activities such as; counting sheep, chronologically retracing your day, or reenacting a dream you had the other night.

Doing a repetitive task can be tiring and sounds boring right? That’s the point! By going through these mindless tasks we are keeping our minds off the stress and boring ourselves to the point of exhaustion.Try counting sheep jumping through a burning hula-hoop, or reenacting your favorite scene from Macbeth.

Don’t use your Mobile as an Alarm

We’ve all done it, most of it still doing it on a nightly basis. The truth is, using our mobile phones as an alarm clock is in fact depriving us from sleep. Most of us are keen to have our devices on us at all times, whether we are exchanging texts or sending and receiving emails. By keeping our mobile devices within reach at night, we are keeping our minds and muscles engaged. Due to the engagement right before bed, you will find yourself taking longer to fall asleep. Sleep is all about relaxation and while we all would like to remain involved, those messages throughout the night are subconsciously waking us up in an action known as “arousal”. This is the process of the mind awakening without the body and in most cases we are completely unaware of it the next day.

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Practice Deeper / Relaxing Breathing

Hand in hand with Progressive Muscle Relaxation is Deep Breathing Relaxation. This is a relaxation technique that everyone is capable of, and can prove to be beneficial if used properly. By following the steps provided below, you will not only relax your body, but find it falling into synchrony.

Deep Breathing Relaxation can be accomplished by following these steps:

  1. Lie in a comfortable position
  2. Slow relax different in body parts in sequence
  3. Begin inhaling through your nose
  4. Hold your breath for 1 – 2 seconds
  5. Relax and let the air out
  6. Repeat steps 4 and 5
  7. Continue as long as necessary

If you find yourself getting dizzy or nauseous, slow down or discontinue routine.

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Listen to Soothing Sounds

Our bodies are more apt for sounds when we are conscious trying to fall asleep, rather then when we are dozed off. If your sleeping problem is due to excessive background noise, you may find peace by listening to soothing background music. There are various different sounds that you may ease in, including:
Embrace Nature
Thunderstorms, Forests, or Ocean Waves, any sound related to nature are less likely to annoy us because they fluctuate in amplitude.
Play Recreational Music
When all we can think about is the stresses that surround us, sometimes the best cure to fall asleep is our favorite tune.
Get Personal
Listening to someone provide specific instructions or a speech may provide us with boredom enough to fall asleep.

Once you find the routine that best helps you fall asleep, you should follow it consistently. Once our bodies are trained to follow our sleep habits, we will find ourselves falling asleep quicker. By obtaining better sleep habits, we will find our overall wellness improving.

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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