Neighbors blasting Nickelback constantly? Your dog won’t stop peeing in your bed? Well, everyone has trouble getting to sleep every once and awhile. Here are some scientifically backed techniques to help get a better night’s sleep.
The blackboard Technique
To keep your mind from wandering, picture yourself in front of a blackboard. Draw the number 100 and then rub it out. Repeat for each number counting down until you fall asleep.
Taking A Warm Shower
Before bed, try taking a warm shower. Stepping out into the cool air will cause your body temperature to drop and slow down the body’s metabolic functions.
Force Yourself To Stay Awake
In a study by the University of Glasgow, they found that insomniacs fell asleep quicker when they were instructed to try to stay awake.
Progressive Relaxation
Progressive relaxation aims to relax your entire body. The method is simple, focus on a group of muscles then tense them and slowly relax. Start with your face, moving down to the shoulders and arms, then chest and abdomen, back, hips, and finally your legs and feet.
Try The 4-7-8 Method
– Close your mouth and inhale through your nose to a count of 4.
– Hold your breath for seven seconds.
– Exhale completely, making a whoosh sound while counting to 8.
– Exhale completely, again making a whoosh sound while counting to 8.
Eliminate Blue Light
The blue light emitted from phones and screens messes with the body’s biological clock. Avoid phones and screens about 1-2 hours before bed.
Lavender
Studies found that people who smelled lavender before bed slept better and woke up feeling more alert the next morning.
Wear Socks
According to The Chronobiology and Sleep Laboratory at the University of Psychiatric clinics in Basel, wearing socks to keep your feet warm will promote the rapid onset of sleep.
Painting It… Blue
Ganglion cells are receptors in your eyes that are more sensitive to the color blue. So people with blue rooms tend to sleep longer.
Do Something For 10 Minutes
If you start to toss and turn, try getting up and doing an activity that involves thinking. Puzzles or coloring books are great for this.
Blow Bubbles
Research found that blowing bubbles will help you sleep. The deep breathing exercise, combined with bubbles help distract your mind and keep it from wandering.
[h/t: Made To Measure Blinds]
