Sound sleep is really important for our health. We all know that. However some people find it hard to fall asleep. Sleep deprivation can cause hassle in daily activities. We have found some popular methods that can induce sleep quicker than you imagine with just a few steps.
The Military Method:
This method dates back to World War 2, when Lloyd Bud Winter developed this relaxation technique to help the U.S Navy preflight school airmen fall asleep in 120 seconds. It took them six weeks to master this method with 96 percent success rate. They were able to sleep even during heavy gun firing around them. This method has again become mainstream recently.
Steps:
- You have to relax your entire face and the muscles of your mouth.
- Drop your shoulders to release any tension. Drop your hands in the same manner.
- Relax your chest and exhale.
- Relax your legs, thighs and calves.
- Clear your mind of all thoughts for 10 seconds. Imagine a relaxing scene.
- If you find this hard, keep repeating ‘don’t think’ for 10 seconds.
- You will fall asleep in 10 seconds.
Progressive Muscle Relaxation Method:
This method is also known as deep muscle relaxation. In this method, one tenses his muscles. When he releases his muscles, it brings calmness to the body and induces sleep.
Steps:
- Raise your eyebrows as high as you can for 5 seconds. Your forehead muscles will tighten.
- Release your muscles and feel the relaxation hit. Wait for 10 seconds.
- Smile widely to create tension in your cheeks. Hold it for 5 seconds.
- Release and relax for 10 seconds.
- Squint your eyes until shut for 5 seconds.
- Release and relax for 10 seconds.
- Tilt your head slightly back to comfortably look at your ceiling for 5 seconds.
- Release and let your neck sink back to your pillow.
- Keep moving down the rest of your body for 5 seconds and relaxing for 10 seconds.
- You might fall asleep before completing all the steps.
4-7-8 Breathing Method:
This breathing trick, created by a doctor, is like yoga for your breath. It might help you sleep faster the more you do it. But if you have breathing problems like asthma, talk to a doctor first because it could make them worse.
Steps:
- Part your lips slightly and exhale through your mouth making a whooshing sound.
- Now close your mouth and inhale through your nose. Count to 4 in your head.
- Hold your breath for 7 seconds.
- Exhale with a whooshing sound for 8 seconds.
- Complete 4 full cycles. You might fall asleep before that.
Before applying these methods, you need to bring some changes in your habits for better sleep.
Sleep Schedule:
- Aim for 7-8 hours, be consistent even on weekends.
- Can’t sleep after 20 minutes? Get up, do something calming, come back when tired.
Food & Drinks:
- Avoid heavy meals, nicotine, caffeine & alcohol before bed.
- Don’t be hungry, but don’t go stuffed either.
Bedroom Bliss:
- Cool, dark, quiet room = sleep heaven.
- Dim lights in the evening, use blackout curtains if needed.
- Take a warm bath or relax before bed.
Nap Smart:
Short naps (less than 1 hour) are okay, but not late in the day.
Move Your Body:
- Exercise regularly, but not too close to bedtime.
- Get some sunshine during the day.
Tame Your Worries:
- Write down your worries before bed, let them go until tomorrow.
- Manage stress through organization, meditation, etc.
If you follow these steps regularly, you will see significant results in perfecting your sleep schedule. Good night and sweet dreams!!!
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Writer :
Tasriba Tazrin
Intern,
Content writing department ,
YSSE