We have all had nights where we have been led in bed for hours, unable to sleep and reached the hundreds when counting sheep.
Sleep is an important aspect for the body and lack of sleep is known to cause problems for health, intelligence and job performance. We have conducted a list of tips to help you drift off to sleep.
4-7-8 breathing method
Harvard- trained physician Dr Andrew Weil’s has looked into the one of the ways we can relax our bodies falling asleep faster, and is a huge supporter of the 4-7-8 breathing technique.
How to perform the 4-7-8 technique:
- Breathe through your nose for a count of four
- Hold breathe for a count of seven
- Blow air through mouth for a count of eight whilst making a whooshing sound
Turn off all electrical equipment
Whenever you have been unable to sleep, it is common for you to reach out for your phone, so you can entertain yourself whilst waiting to become drowsy. However, this has been proven to be a counterproductive this is because of hormone melatonin which is produced in the pineal gland. Melatonin is only excreted into our blood flow when surrounding environment has slight light.
Try to stay awake
University of Glasgow conducted research with two groups of insomniacs, to test the theory of reverse psychology. Whilst one group where allowed to do what they wanted, whilst the other group was told to stay awake. The group that was told to remain awake where also banned from moving or watching TV. It was found that the second group fell asleep first.
Make a worry list
Hypnotist Sharon Stiles has recommended conducting a worry list before bed; she believes that this will help to ease the worries that often keep you awake at night. By simply writing everything you need to remember or worry about, you are able to drift off into a calmer sleep.
Yoga is another great way to help drift off to sleep, and is commonly used by insomniacs. By lying flat on a bed and clenching all individual muscles in your body, and releasing you will feel a sense of relaxation flow into the muscle fibres. After you have relaxed your muscles, remain still and concentrate on breathing, this will help you to drift into sleep as well as having a great work out.