Saturday, 25 February 2017

Struggling to Sleep?

Falling asleep can be very difficult for quite a few people, you spend what seems like hours waiting for the relief of sleep, everyone has their own method for falling asleep however if the tiredness does not set in then there is a strong possibility that some of these techniques may work for you.

First, try a little reverse psychology, convince yourself that you need to stay awake, lay in your bed and try to keep your eyes open, as you are doing this your brain will try to go against your body and the need to fall asleep will begin to overwhelm your brain, because of this your body will relax further and falling asleep should happen much faster.

The second method can coincide with the first, spend a little time reading a book, preferably not on a screen or a book online as there can be sleeping problems attached which will be included in the next method, however reading a book allows for you to sit comfortably and helps to relax the mind, because of this the body will not need to fully relax and therefore the process of falling asleep is shortened.

Continuing on from the second, the third method is to not spend too much time focusing on a screen, the light that is being emitted from a screen has a stimulating effect on the brain and causes you to stay awake for longer, even though there can be times where you are on your phone and you feel tired, there is more of a chance of you falling asleep a lot faster if you do not spend time on the phone before bed.

A more obvious technique is deep breathing exercises, try the 4 - 7 - 8 method, the steps are shown below:
  • Exhale completely through your mouth, making a whoosh sound.
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.
  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Using this breathing exercise to aid sleep is a very effective method as it allows for the lungs to be filled with oxygen and then helps with the circulation of oxygen through the body, this has a relaxation effect which encourages a deeper sleep.

The final method is forcing the body to relax, lay in a comfortable position and focus on relating the muscles in your toes and feet, once the feet feel fully relaxed move your focus to your ankles, move the focus again up to the calf and feel your body begin to relax further, work slowly and go along your whole body, feeling every joint and muscle relaxing, finally move to your neck and head, relax your face and your eyes, breathe deep and finally you should drift off. Breathing exercises can enhance the effects of this method however everything can be personalised as everyones bodies are different.

Comment and Share if any of these methods have worked for you or even if you have other ways that you would like to bring forward! Sweet Dreams!