If you’re one of those people who spend more time trying to fall asleep than actually sleeping? Welp, it’s time to do something about it. If you leave this problem be, it will take a toll on your health sooner or later.
The good news is that there are tricks (and scientific ones at that) to try to flip the sleep switch on so you can lead your body into a safe shutdown mode.
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In a nutshell:
Method 1 – Paradoxical Intention
Paradoxical intention is a method of simply telling yourself to stay awake.
It’s an effective, not to mention, harmless way to fall asleep faster.
For people, especially those who are insomniac, trying to sleep only increases performance anxiety.
Method 2 – Image Distraction
Another proven way to induce sleepiness and fall asleep faster is to visualize a calm place.
If counting activates your mind too much, then engaging your imagination can work instead.
Method 3 – Acupressure
The truth is, there’s not enough research to completely determine if acupressure works.
That said, the research that’s currently available has promising results.
One method, for example, works by targeting areas you know and feel are particularly tense.
First off, on your pinky side, feel for the small, hollow space under your palm.
Then, gently apply pressure in a circular or up-and-down movement for around 2-3 minutes.
Inner frontier gate
First, on one palm facing up, count three finger-widths down from your wrist crease.
Next, with your thumb, apply a steady downward pressure between the two tendons.
You can try massaging in a circular or up-and-down motion until your muscles are relaxed.
To start, interlock your fingers together–fingers out and palms touching.
Open up your palms to form a cup shape with your hands.
Second, position your thumbs at the base of your skull, with thumbs touching where your neck and head connect.
Other simple tips to fall asleep quickly
If those methods are not working well, there are also non-instructional ways to get into dreamland fast.
You never know, the simplest tweaks might work best.
Also, doing these tips in conjunction with any of those methods above might be the killer combination for solving your sleep problems.
Let’s take a close look at each of them:
Lower the temperature
The body cools down when it’s lying down and warms up when it’s up.
This explains why it’s harder to sleep when the temperature is too warm.
Nonetheless, it can depend on each person so find the temperature that works best for you.
Taking a warm bath or shower can speed up the body’s temperature changes, sending a signal to the brain to go to sleep.
Listen to relaxing music
There’s a good reason why there’s a thing called music therapy.
Music can significantly improve sleep quality.
It can be used to enhance chronic sleep disorders including insomnia.
Sedative music usually works best for young adults.
Likewise, Buddhist music is a good tool, as it can reduce the amount of time it takes to fall asleep.
Avoid checking the time
Waking up in the middle of the night is normal.
But if you cannot go back to sleep after that, then it becomes a problem.
Usually, people like this tend to watch the clock, leading them to obsess about the fact that they can’t fall back asleep.
Avoid clock-watching, especially when you wake up in the middle of the night.
Find a comfortable position
Believe it or not but a comfy mattress and bedding can have huge effects on the quality and depth of sleep.
A medium-firm mattress, for instance, can enhance sleep quality and prevent sleep disturbances as well as muscular discomfort.
Your pillow quality is also important.
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