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Falling asleep faster: Psychologist's tips
18.11.2023 20:30
Updated: 13.05.2024 21:22
Lots of people struggle falling asleep quickly - it often happens because of various distractions and stress.
If you have to wake up early, but you can't simply lay down and fall asleep, then you should use some methods that can make it easier for you.
Here are a few methods that you can try.
Temperature Tricks
Experiment with your room temperature. Slightly cooler temperatures, around 65°F (18°C), may encourage better sleep.
Reverse Psychology with Time
Set your clock a little fast. This subtle trick might reduce the pressure of watching the time, making it easier to relax.
Nighttime Rituals
Develop unique nighttime rituals. It could be something as simple as writing down a few positive thoughts or jotting down tomorrow's goals.
Familiar Scents
Introduce calming scents in your room. A lavender sachet or essential oil can create a comforting atmosphere.
Progressive Muscle Relaxation
Try progressive muscle relaxation. Tense and then slowly release each muscle group, starting from your toes to your head.
Silence the Mind with Visualization
Visualize a calming scene. It could be a beach, a forest, or any place that brings a sense of tranquility.
Earplug Magic
Use earplugs, even if your environment seems quiet. They can minimize subtle noises that might be disrupting your sleep.
Dim Light Magic Hour
Dim the lights about an hour before bedtime. This signals your body to start producing melatonin, a hormone that regulates sleep.
Alternate Breathing
Practice alternate nostril breathing. Cover one nostril, inhale, switch, and exhale. This mindful breathing technique can calm the nervous system.
Understand Your Sleep Patterns
Pay attention to your unique sleep patterns. If you know you naturally stay up later, embrace it, but ensure you still get enough sleep.
Soft Touches
Surround yourself with soft textures. Cozy blankets, comfortable pillows, and soft sheets can enhance the sensory experience of sleep.
