Do you ever lay in bed for hours but still fail to fall asleep? Me too, bestie. I keep twisting and turning all night.
A lot of people suffer from insomnia or are generally unable to fall asleep at night due to all the stress from work or their lifestyle. One of the biggest drawbacks of staying up at night is overthinking. When we don’t sleep, we tend to gather our thoughts and dwell on something that happened during the day. We begin playing with our heads. If we are not overthinking, we are probably thinking about that one embarrassing moment in grade five, but that is beyond the point. The point is, it is necessary to relax at night and get a good night’s sleep, especially if you had a long day, or have an early morning the next.
If this sounds familiar, I have just the solution for you. Here are some of my secrets that have helped me fall asleep easier.
1. The 4-7-8 breathing method
Instead of meditation, the 4-7-8 breathing exercise is a quicker solution. Lie on your back in bed. Close your eyes. Relax. Inhale deeply for four seconds; hold your breath for seven full seconds, and then slowly breathe out for eight. Do this until you fall asleep. It will be the soundest sleep you have ever had.
2. Exercise during the day
I know working out can be a struggle for many, and I, personally, hate going to the gym. However, if you need a good and restful sleep, it is necessary to do a little physical movement and exercise throughout the day. If not the gym, maybe go out for a jog or treat yourself to a dance workout. You can even play a sport you like. If you can accomplish this, by night your body will be exhausted and you will automatically fall asleep easier.
3. Avoid napping during the day
Many of us have built the habit of taking small naps during the day, which often results in not being able to sleep at night and binge-watching a series. Avoiding taking naps helps you store all your sleep waves during the day which allows you to fall asleep easier.
4. Try completing all your work on time
Often, we tend to put off our work and assignments until the last minute because we are either feeling lazy or decided to prioritize something over it. It is more challenging to sleep at night when we are stressing over the fact that we have a lot to do the next day. Creating a balanced work schedule and completing all your tasks accordingly will help you sleep more peacefully and, typically, for longer, since you do not have to intentionally wake up earlier to finish everything. However, this isn’t to say that you should pull an all-nighter to complete your work. A healthy sleep schedule is all about balance.
5. Drink hot chocolate before bedtime (my favourite)
I am pretty sure we are all going to choose this option. I mean, who doesn’t like hot chocolate? Drinking hot chocolate at night may help you fall asleep easier because of the warm milk which relaxes your body and helps release stress. However, make sure there is no caffeine as it can make you stay up.