Sleep issues? Here is the 12 weird but effective ways to fall asleep in a minute & sleep better:
Sleep Tip #1 - Imagine the next morning
This is more of a psychological trick that confuses your brain and allows you to doze off almost immediately. Imagine your following morning in the tiniest detail and go through it step by step. The sun comes up, you get out of bed, brush your teeth, grab a shower, have breakfast, and go to work. With a little time and a good imagination, you’ll feel so drowsy that your system will drift into sleep mode.
Sleep Tip #2 - Wash your face with cold water
One of the main contributors to the sleep problem is the nervous system. With all the stress that we experience every single day, it can be hard for your brain to let loose and calm down. You can reset it within seconds by putting your face in a bowl of ice-cold water. It may sound paradoxical but doing this triggers the necessary phenomenon called the Mammalian Dive Reflex. It lowers your blood pressure and heart rate. All these internal processes benefit the nervous system and can send you into a long and peaceful sleep.
Sleep Tip #3 - Do the lying butterfly pose
One of the best poses in Yoga, that will aid in getting sleep. Start to do this often, and you will doze off easily. As you lie on your back, bend your knees outward bringing the soles of your feet together. Put your hands on the abdomen or above your head and breath calmly and deeply. The key is to let your body relax and your mind rest. This pose also lowers your blood pressure.
Sleep Tip #4 - Listen to Binaural beats
Binaural beats are used in Meditation and making you feel relaxed. Getting a different sound frequency in each ear allows the brain to identify the third tone instead of producing brain waves at the same rate of hertz. This relaxing process prepares your body and mind for rest. However, this is not recommended for children and those who suffer from seizures.
Sleep Tip #5 - Add more Tryptophan and Magnesium to your diet
According to a study conducted by Australian researchers, tryptophan is extremely beneficial for the human system – especially sleep. This acid quickly turns into serotonin – a hormone which not only makes you feel better, but also helps you relax. So, if you want to get important nutrients that will help you fall asleep at night, add cheese, nuts, white beans, meat, fish, and dairy to your everyday menu.
Another important element for everyday rest is Magnesium. In their study, researchers confirmed that magnesium helps you maintain healthy GABA levels, which promote deep and restorative sleep. You can find magnesium in Spinach, parsley, beets, almonds, hazelnuts, peanuts and seafood.
Even though diet is crucial for the quality of your sleep, never eat right before going to bed. This often results in poor sleep and gastro intestinal issues. On the other hand, going to bed completely starved isn’t a good idea either. Try to have your last meal 3 hours before bed time, and your system will certainly thank you for it.
Sleep Tip #6 - Add Diaphragmatic Breathing
The diaphragmatic breathing technique is often used in meditation. It isn’t that difficult, but it takes practice to master it. Begin by sitting down comfortably, and slowly breathing in and out as you usually do. After about 5 breaths, change it up and breathe through your diaphragm. To do this, allow your ribs to expand to the sides a bit, and keep your shoulders and upper chest still. Your job is to breathe smoothly and evenly. This will give your autonomic nervous system a chance to destress and prepare it for deep sleep. Just 5 minutes of diaphragmatic breathing every day before bed will ensure you have a good night’s sleep and a clear well rested mind.
Sleep Tip #7 - Remember your day in reverse
If you’ve been tossing in your bed for a while, and having no signs of sleepiness, instead of trying to empty your mind, go through the day from the end to the beginning. This increases your brain activity and tires it out. Plus – it’s a great way to analyze your day and make certain notes to yourself on what parts of your life you can and should improve.
Sleep Tip #8 - Tidy up your room
If your room is cluttered, your brain tends to associate it with anything but relaxation and rest. And that’s exactly why you can’t fall asleep. Your brain subconsciously blocks it, because you are in the wrong environment. So, if you want to sleep like a baby, clean your room every day. Once you have removed all the chaos from the resting place, you will notice that your sleeping patterns have improved a lot.
Sleep Tip #9 - Use Relaxation Techniques
To fall asleep quickly, you must fully relax your body and mind. Here is where progressive muscle relaxation comes in handy. According the mayo clinic, this technique reduces the stress symptoms that often interrupt our sleeping patterns. So next time you are not able to get close to sleep, start the progressive relaxation technique by lying on the bed and progressively stretching the muscles from head to toe. After you have relaxed your whole body, it’s time to look at the mind. For this part, you need autogenic relaxation. It involves visual images that you must picture in your head. They can be anything you want. Picture sceneries, beautiful landscape, happy memories – anything you want. The only rule is – it must make you happy and feel relaxed. Don’t forget to accompany this process with slow and deep breathing. And you will be off to dreamland before even you finish the exercise.
Sleep Tip #10 - Close your right Nostril
This may sound ridiculous but is a miracle to putting you to bed. And the reason behind it is purely biological. When you close your right nostril while lying on your left side, your blood pressure naturally decreases. With low blood pressure comes yawning and a strong desire to fall asleep. If you suffer from low blood pressure, this method is not for you. But if you don’t have any medical conditions, just lie on your left side, close your right nostril and breathe slowly and deeply. One minute in – and you are already asleep.
Sleep Tip #11 - Make a sleeping potion
What? Sleeping potions? Yes – A Sleeping potion would really help you to sleep. All you have to do is to mix on ¼ of a table spoon of delicious honey with 1/8 of table spoon of exotic sea salt and 1 full tablespoon of extremely healthy coconut oil. When the mixture is ready, swallow it as is, or add it to a glass of warm water and immediately go to bed. The ingredients will instantly reduce cortisol spikes that disturb the sleep. This will ensure that you sleep tight through the night.
Sleep Tip #12 - Hug a loved one and sleep
Believe it or not – physical contact with someone you love will make you fall asleep faster. When we a close to someone we deeply care about, our system produces a significant amount of endorphins that can quickly comfort you and help you relax. Physical interaction with the people who are closest to you reduces the cortisol levels that your body accumulates during the day – thanks to stress. And with these 2 obstacles out of your way, your mind and body will be ready for proper rest and a deep night sleep.
Try it out and let us know if it worked for you in the comments.