It is not always easy to put your back down and close your eyes to fall asleep. Thoughts and worries may still linger in your head. Or it may be difficult to get a comfortable position to sleep that will make you fall asleep. Fortunately, there are relaxation techniques that make the road to a good sleep quite easy to do, there are many ways to fall asleep faster and even improve our sleep.
The first thing we should do is not to exercise for several hours when it’s time for bed: this raises our body temperature while hypothermia is part of making us easier to sleep. Also do not watch TV or use a smartphone for about 30 minutes because the blue light from electronic devices makes our brain think that it is still daytime, so “wake up!”
Keep your mind relaxed to help your mind and body relax
An easy way to fall asleep is to keep your mind relaxed. Breathe slowly and deeply, and visualize leisurely images like thinking of clouds, a quiet beach. Or maybe thinking about the most peaceful place in your childhood. You can also try meditation before you go to bed or when you have laid your back on the bed. You can meditate your way or find online meditation instructions. In addition, you can install a phone app like Insight Timer, which guides you from theory to practice.
Try counting slowly to slow down the thought line in your head
We slowly count from number 1 and so on until your thoughts no longer run wild in our heads. The “counting sheep” can also catch your thoughts on the right track. You can also try to count down from large numbers like 300.
Stay in the world of your imagination
Because forcing you to go to sleep also causes your mind to keep working, so get rid of that personal prejudice, let’s think about what makes you comfortable. You can try to think about a perfect home or a more comfortable room in your mind. Let’s make a peaceful story, but let’s not think about the long journeys. This can help you fall asleep easily.
Ignore the noise around you
Noise can affect our ability to fall asleep as well as the quality of our sleep. The kind of distracting noises like car horns that make it hard to fall asleep. Listening to any radio or news program that you are not interested in are also a good way to eliminate such noise and worries. Listening to a familiar TV show every night can also help you relax and distract us. Look for programs that sound soothing or those that help you enjoy them, but don’t make you too fascinated to watch them all night long.
If none of the above works, you can also take sedatives
There are many tranquilizers on the market that make it easy to fall asleep. But before you take it, you should see a doctor first. Especially if you are ill, or if you are a pregnant or who has trouble sleeping, you should go to a doctor first. The doctor will diagnose your condition and prescribe tranquilizers at the appropriate dose for you.