Many people struggle to get the recommended minimum of seven hours of sleep per night, despite sleep’s importance for physical and mental health.
The Very Well Health website provides tips for falling asleep quickly and overcoming insomnia.
The site examines physical, emotional, and environmental factors that may cause difficulty sleeping, such as aging, stress, anxiety, and unhealthy habits. These habits include excessive napping, using electronic devices close to bedtime, consuming caffeine or alcohol, not adhering to a regular sleep schedule, suffering from a sleep disorder, and taking certain pregnancy medications.
There are strategies you can use to help you if you can’t sleep or want to sleep better.
slow music
Listening to music 15 or 20 minutes before bedtime can help you relax and block out any noise that might make it difficult to sleep.
Military sleeping position
Military personnel often struggle to sleep due to stress, conditions, and the nature of their jobs. Generally, members of the military suffer from higher rates of sleep deprivation than the general population.
There is a military sleep method that has been used for decades to help military service members fall asleep within two minutes.
What is the military sleeping position?
Start by relaxing your entire face, including your forehead, eyes, and jaw. Then drop your shoulders, then your hands, letting them fall to the sides of your body. Inhale and exhale to relax your chest. Then move down your body, relaxing your thighs, legs, ankles, and feet. Clear your mind for 10 seconds by visualizing a relaxing scene, letting any thoughts go.
Once your body is relaxed and your mind is clear, you should be able to fall asleep.
progressive muscle relaxation
Research has shown that progressive muscle relaxation is effective in promoting relaxation, reducing stress, and improving health.
Progressive muscle relaxation involves tensing and relaxing different muscle groups one by one, starting with the toes and feet, and moving on to the eyes and forehead. The steps include:
Inhale and tense the first muscle group, hold for 5-10 seconds. Exhale and relax the muscles in the group, pause for 10-20 seconds before moving on to the next muscle group.
Ways to sleep better (Reuters)
the pictures
Research has shown that imagery can reduce stress and improve relaxation.
This technique involves thinking of a calm memory or environment, then visualizing the tension leaving your body while taking slow, deep breaths as you imagine all the details, including sights, smells, and sounds.
You can practice the images yourself or use an app or other online tool to guide you.
Meditation
Mindfulness meditation helps activate the body’s relaxation response by using breathing to keep the mind focused in the present moment.
Practicing mindfulness meditation for 20 minutes during the day can help stimulate your body’s relaxation response when you want to sleep.
Research shows that mindfulness meditation is effective in improving sleep quality and fatigue in adults with sleep disorders.
breathing exercises
Breathing exercises may take some practice, but they can be an effective way to help your body relax and prepare for sleep. Although there are several different types of breathing exercises for sleep, they typically involve taking long, deep, controlled breaths.
How long does it take for a person to fall asleep?
The length of time it takes to fall asleep is known as “sleep latency.” Typical sleep duration is 10 to 20 minutes from lying down to falling asleep, although this can vary between individuals.
A pre-bedtime routine of counting 10-3-2-1-0 helps signal to your body that it’s time to wind down and rest for the night. The rule is:
10 hours before bed: Stop consuming caffeine, which can keep you awake.
3 hours before bed: Do not eat any food, which may affect your sleep patterns.
2 hours before bed: Stop working and get rid of any work you have done to start relaxing.
One hour before bed: End screen time; the blue light emitted from devices can interfere with sleep.
Struggling to Sleep? Explore These Strategies for a Better Night’s Rest
Many people struggle to get the recommended minimum of seven hours of sleep per night, despite the importance of sleep for physical and mental health. But don’t despair! There are a number of strategies you can use to help you fall asleep faster and sleep more soundly.
Common Sleep Problems and Their Causes
Several factors can contribute to difficulty sleeping, including:
Physical Factors:
- Aging: As we age, our sleep patterns change and we may experience more fragmented sleep.
- Medical conditions: Certain medical conditions, such as chronic pain, sleep apnea, and restless leg syndrome, can interfere with sleep.
Emotional Factors:
- Stress: Stress can make it difficult to relax and fall asleep.
- Anxiety: Anxiety disorders often lead to trouble sleeping.
Environmental Factors:
- Unhealthy habits: Taking long naps, using electronic devices too close to bedtime, consuming caffeine or alcohol, and not adhering to a regular sleep schedule can all negatively impact sleep.
- Sleep disorders: Conditions like insomnia and narcolepsy can lead to chronic sleep problems.
- Pregnancy medications: Some medications prescribed during pregnancy can cause sleep disturbances.
Strategies for Better Sleep
Here are some effective strategies for improving your sleep quality:
Soothing Sounds for Sleep
Listen to Relaxing Music:
Listening to calming music 15-20 minutes before bedtime can help you relax and block out any distracting noises. Soft instrumental music, nature sounds, or binaural beats are great options.
The Military Sleeping Method
Relax Your Body, Calm Your Mind:
Developed to help military personnel fall asleep quickly, this method involves systematically relaxing your body and clearing your mind. Here’s how it works:
- Relax your face: Start by relaxing your forehead, eyes, and jaw.
- Relax your shoulders: Drop your shoulders, letting them fall to the sides of your body.
- Relax your arms and hands: Allow your arms and hands to fall limply at your sides.
- Relax your chest: Inhale deeply and exhale slowly to relax your chest muscles.
- Relax your legs: Move down your body, relaxing your thighs, legs, ankles, and feet.
- Clear your mind: Visualize a relaxing scene for 10 seconds, letting go of any thoughts.
Progressive Muscle Relaxation
Ease Tension, Promote Relaxation:
Progressive muscle relaxation involves tensing and relaxing different muscle groups one by one, starting with your toes and working your way up to your eyes and forehead.
Steps:
- Inhale and tense: Tense the first muscle group for 5-10 seconds.
- Exhale and relax: Relax the muscles in the group, pause for 10-20 seconds before moving on to the next muscle group.
Visual Imagery for Sleep
Create a Calm and Peaceful Scene:
Research has shown that visual imagery can reduce stress and promote relaxation. This technique involves thinking of a soothing memory or peaceful environment and visualizing it in detail. As you visualize, take slow, deep breaths, focusing on the sights, smells, and sounds of your imagined scene.
Tips:
- Use calming colors and imagery.
- Focus on the details of the scene to make it feel real.
- Let go of any distracting thoughts.
Mindfulness Meditation for Sleep
Calm Your Mind and Body:
Mindfulness meditation helps activate the body’s relaxation response by using breathing techniques to keep your mind anchored in the present moment. Regular practice can help prepare your body for sleep.
Benefits of Mindfulness Meditation for Sleep:
- Reduces stress and anxiety: This can improve sleep quality.
- Promotes relaxation: Helps you fall asleep faster and stay asleep longer.
- Improves sleep quality: Research shows that mindfulness meditation can improve sleep quality and reduce fatigue in people with sleep disorders.
Breathing Exercises for Better Sleep
Boost Relaxation and Promote Sleep:
Breathing exercises can be very effective for relaxing your body and preparing for sleep. Here’s a simple breathing exercise:
- Inhale slowly and deeply: Breathe in through your nose, filling your lungs with air.
- Hold your breath: Hold your breath for a few seconds.
- Exhale slowly and completely: Breathe out through your mouth, releasing all the air from your lungs.
- Repeat: Repeat steps 1-3 for several minutes.
Sleep Latency and a Pre-Bedtime Routine
Sleep Latency: The time it takes to fall asleep (typically 10-20 minutes).
Pre-Bedtime Routine:
Establish a consistent pre-bedtime routine to signal to your body that it’s time to wind down and rest.
- 10 hours before bed: Avoid caffeine, which can make it difficult to fall asleep.
- 3 hours before bed: Avoid eating a large meal, as digestion can disrupt sleep.
- 2 hours before bed: Stop working and transition into a relaxing activity.
- 1 hour before bed: Turn off your devices, as the blue light emitted from screens can interfere with sleep.
By incorporating these strategies into your routine, you can improve your chances of getting a good night’s sleep and waking up feeling refreshed and energized. Remember to consult with your doctor if you have ongoing sleep problems.
