Sleeping well is incredibly important. It helps you feel good and fit and ensures that your body and brain function properly. Some people have no problem falling asleep. However, many others have difficulty falling asleep and sometimes lie awake all night. Bad sleep can have negative effects on many parts of your body and brain. When you have had a poor night’s sleep, you may have more difficulty learning, a poorer memory, and mood swings. Fortunately there are several easy ways to fall asleep quickly!
1. Lower the room temperature
Your body temperature changes when you fall asleep. The temperature in your body drops, while the temperature of your hands and feet rises. If your room is too hot, it can be difficult to fall asleep. Setting the thermostat to a cool temperature between 15-20 ° C can help. Taking a warm bath or shower can also help speed up the body’s temperature changes. Cooling your body afterwards can help the brain to go to sleep.
2. Use the breathing method “4-7-8”
The “4-7-8” method is a simple but powerful breathing method that promotes calmness and relaxation. It can help you relax before you go to bed. It consists of a breathing pattern that relaxes the nervous system. You also apply it when you feel anxious or stressed. These are the steps: First, place the tip of your tongue behind your upper front teeth. Breathe out completely through your mouth and make a whoosh sound. Close your mouth and breathe in through your nose while counting to four. Hold your breath and count to seven. Open your mouth and breathe out completely, make a whoosh sound and count to eight. Repeat this cycle at least three more times. This technique can help you relax and help you fall asleep quickly. Have you not fallen asleep yet? Then read on the next page how you can fall asleep even easier!