5 Techniques to Sleep Faster

"I can't sleep!" This is a phrase that has become more and more common these days. Problems pile up and, as we lay our head on the pillow, we end up having a lot of things floating around in our minds. We look at the clock and even count how many hours of sleep we lack until the next day, which makes us even more anxious.  

 

First of all, it is important to stress that an adult usually takes between 10 to 20 minutes to fall asleep, according to the Teacher Steven A Shea, Director Oregon Institute of Occupational Health Sciences.  

 

The time it takes to fall asleep is known as light sleep. If you fall asleep before or after the typical 10 or 20 minutes, you may have an underlying sleep condition. 

 

However, there are some techniques that can help you relax and consequently fall asleep. Here are some of them: 

 

 

  1. The 4-7-8 Breathing Technique

 

It is based on an ancient  

 

To do this, you must follow these steps: 

 

  •  First, let your lips part. Make a shrill sound, 

exhaling completely through the mouth. 

  • *Then close your lips, silently inhaling through your 

Nose, while counting to four in your head. 

 

  • Then, for seven seconds, hold your breath. 

 

  • Exhale through your mouth for eight seconds. 

 

When you inhale again, a new cycle of breathing begins. Practice this pattern for four full breaths. Although it does not necessarily have to be used to fall asleep, it can still put the practitioner into a state of deep relaxation.  

 

 

  1. Find a mattress with the right firmness

 

 

I wouldn't run a marathon or hike up a mountain without the right equipment. And yet, despite we spend a third of our lives sleeping, many of us have not prepared properly in the bedroom – especially when it comes to mattresses.  

 

In a small 2009 study, 59 healthy men and women slept for 28 consecutive nights on their regular mattresses, then another 28 nights on new, medium firm mattresses.  

 

They were asked to rate their stress levels based on factors such as worry, fast thinking, nervousness, irritability, headaches, tremors and more. 

 

The new beds resulted in a "significant reduction in stress", according to the study, possibly due to the related increase in sleep quality and decreased pain associated with a firmer configuration. 

 

A medium-firm mattress is usually the best choice and can help you lose weight, improve your memory and live longer.  

 

However, it all comes down to comfort. So make sure you spend at least 20 minutes "testing" a mattress before making a purchase. 

 

 

  1. Prepare your bedroom as a shrine to sleep

 

 

Disorganization can be stressful. Keep your wardrobe well organized, and make your bed every morning: research shows that people who do can sleep better at night. 

 

Also remove the blue light emitting technology. It takes between three and four hours for our bodies to calm down before going to sleep, notes Dr.Charlene Gamaldo, sleep specialist.  

 

Research shows that a blue light emitted by computers, mobile phones, televisions and LED lamps cause damages in the natural process and can prevent the body from producing melatonin. At the very least, unplug the power outlet an hour before bedtime, and consider moving the TV and other electronic appliances to the other room.  

 

Invest in quality blinds too. Blackout curtains or darkened shadows help filter outside light and contribute to a more restful night's sleep. 

 

 

  1. Take something natural to sleep

 

 

Sometimes natural supplements are great to supplement your diet and help with sleep. The Goodreams was developed by experts in a Portuguese laboratory, tested and scientifically proven to induce sleep< /b>, provide more energy when waking up and reinforce  immunity.  

 

Its formula does not cause addiction or dependence, besides being vegan, it does not contain GMO, lactose or gluten.  

 

You can find out about our options here. Just take it 20 minutes before bed and that's it: you'll feel the effects in the first days of taking it. Its only contraindications are breastfeeding women and children under 12 years of age.  

 

 

  1. Daydream with a purpose 

 

 

When you lie in bed, does your mind wander through the day's events, embarrassing moments or the next day's to-do list? So this technique will help: 

 

Practice visualization or imagination, similar to daydreaming.  

 

Example: Visualize a relaxing scene in your mind, exploring it in detail. It could be a serene beach, a peaceful forest, or anywhere else. This will create peace and tranquility, and may be beneficial in inducing sleep more quickly. 

 

 

Have you used any of these techniques before? Share your experience in comments!  

 

 

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