(818) 245-5352If you’re experiencing insomnia or have trouble falling asleep, you may benefit from learning a few life hacks for sleep. I am not talking about the classic things, such as eating before bed, drinking a glass of wine, or cutting off caffeine – these are all valuable tips and valid suggestions. But here, you’ll read about specific methods and techniques that will get you to dreamland in no time.
Learning New Hacks for Sleep Can Help You Lead a Better and Healthier Life
Most people don’t struggle much with sleep. After a long day at the office or in school, there’s nothing nicer than lying down and forgetting about everything for a good eight hours. However, what to do when you are physically tired and mentally exhausted yet still unable to turn your brain off? It can be frustrating, to say the least, and potentially dangerous too. We don’t say this to alarm you – as any problem, this one has its own solutions as well.
But it is important to notice it and mark it as a problem first so that you can find the relevance of sleep hacks for creativity, productivity, and overall well-being. It seems that you are on the right track and have found your way to a blog that will resolve all your issues. But first off, let’s talk about why sleep is so important to humans.
Why Is Sleep So Important?
Humans need to recharge their batteries in order to function properly, and apparently, we do so by being asleep for one-third of the day. That is if the circumstances and our bodies allow for it. Too often, it’s only after we experience trouble with sleep that we are reminded that sleep isn’t something you can actually avoid.
In order for adult humans’ brains to function properly, between seven and nine hours of sleep is required every day. So, if you keep struggling with obtaining enough sleep, you may benefit from our tips for better sleep.
#1 One of the Best Life Hacks for Comfy Sleep Is Getting Enough Physical Exercise Before You Go to Bed
Our bodies take in all that work stress and stiffness from sitting around and scrolling social media, and they store it inside. Stress hormones get released and impact the quality of sleep. That’s why it’s so important to input aerobic exercise into your day-to-day life.
That is because such exercise increases your endorphin levels, making you more awake, after which the brain winds down and allows for a better sleeping quality. Additionally, exercising can impact anxiety symptoms overall, which are a common cause of insomnia.
If You Don’t Have the Time to Work Out in the Morning or During the Day, Try the Progressive Muscle Relaxation Method When You Hit the Bed
If your day-to-day life is too packed to incorporate self-care into the busy schedule, you may want to try the Progressive Muscle Relaxation Method (PMR). This is a specific technique that helps a person realize the tension in their muscles and relax them in order to release built-up tension that brings up feelings of anxiety. Here are the steps one should take in order to successfully perform PMR:
- You will be tightening muscle groups one by one, so start by tensing the forehead and face muscles by raising your eyebrows for about 5 seconds,
- Relax your entire face and feel the pressure and tension drop – stay in the space of calmness and complete relaxation for about 10 seconds,
- Move to other face muscle groups, holding each tense for 5 seconds and then relaxing it for 10,
- Do this with the entire body, working your way from your face to the neck, shoulders, chest, arms, stomach, hips, legs, and feet,
- Make sure you’re taking deep breaths and counting them the entire time.
#2 Therapists Recommend Breathing Techniques for Calming the Nervous System and Sleeping Better
There is one thing every counselor for women will tell you if you ask them about lowering stress levels in your body and increasing sleep quality, and that is the notion that breath is key. Breathing is the easiest and most effective way to calm down your nervous system and help it feel safe enough so that it can actually rest and recharge its batteries.
The 4-7-8 Breathing Method Is a Great Method to Try Out if You Want to Be Recharged When the Alarm Starts Ringing
Keeping track of your breathing rhythm is much easier when you are counting your breaths. And we recommend counting them as follows. First of all, lay comfortably in your bed and relax your body as much as you can. Open your mouth and exhale loudly to let go of any built-up tension.
After that, you can close your mouth and inhale slowly through your nose while counting to four. After this, you’ll want to hold your breath for about seven seconds before finally exhaling through the mouth for eight seconds. This should be enough to get you a ticket to dreamland, but on the off chance that you still find yourself awake, try repeating the process until something changes.
#3 Moon Milk Is One of the Tastiest Sleep Hacks for Better Dreams
If you are someone who enjoys holistic medicine, you’ll surely enjoy the tasty beverage known as moon milk. It is an Ayurvedic recipe consisting of milk and a variety of spices that is used as a remedy for insomnia. Warm milk has been used in many cultures as a hack to battle a sleepless night, but with the additional spices, your final moments before falling asleep will be flavorsome as well.
Usually, the recipe includes ingredients such as cinnamon, turmeric, ashwagandha, cardamom, ginger, nutmeg, pepper, ghee, and honey, but feel free to add your favorites as well. Check out the video below for the best recipe for moon milk.
#4 Try the Military Method if You’re Looking for Life Hacks for Going to Sleep Faster
There are plenty of relaxation techniques people use to fall asleep and release stress before going to bed. Some have their roots in yoga, and some have more unexpected sources – the one you’ll read about now was developed by World War II soldiers.
During the Second World War, generals noticed their soldiers weren’t sleeping well and were scared that they would develop mental illness and become unable to fight due to insomnia. So, they invented a new method, which should help a person fall asleep in under two minutes. These are the steps you should take:
- Make sure your entire face is relaxed,
- Drop your shoulders and let your hands fall to the side of your body,
- Exhale and relax your chest,
- Continue on to relax the rest of your body, moving your way down,
- Do a little meditation for 10 seconds to clear your mind,
- Start repeating the words “don’t think” for ten more seconds.
#5 If You Keep Suffering From Insomnia, Make Sure to Research “Women’s Therapy Near Me” and Start Your Healing Journey
Insomnia is no joking matter, and while a sleepless night or two can be uncomfortable, if the case becomes such that you find yourself awake for days on end, it may be time to seek professional assistance in the form of women’s counseling. Researching “counseling for women near me” or “therapist near me” is the necessary first step to getting your sleep schedule back on track.
Professional counselors for women have experience in the matter and could help you through psychotherapy or even group women’s counseling sessions. Additionally, they could tell you if you should take medications to help you sleep better and restore your brain function in the appropriate way.
Whether You Turn to a Therapist of Color or Another of Our Hacks for a Good Sleep, We’re Sure You’ll Find a Solution
Being unable to fall asleep and jittering around your bed can be extremely stressful and frustrating. However, this problem does have a solution, so try to relax. Soon enough, you’ll be able to do more than just nap, and additional stress over the situation won’t help any further. Actually, it will do just the opposite. So, lay back, breathe deeply, and don’t worry. You’ll be on your way to dreamland in no time.
