Insomnia has become a global issue. What used to be an issue for older adults above 60 has become prevalent in young adults in their 20s. Most times, sleeplessness starts from the mind. A restless mind takes with it a restless body. There are some tricks we’ve listed that could make you fall asleep easily.
The Military Method
Start by laying flat on your back. Relax your muscles, especially your face. Release the tensions in your shoulders, and let your hands drop to the side of your body. Exhale, relaxing your chest. Do not forget to relax your legs including your thighs and calves. To clear your mind, try imagining any soothing scene of your choice. Repeat a mindless word 10 times. Choose a word like “fly” or “table”. Practice this judiciously and it should work.
The 4-7-8 Breathing Method
Start by letting your lips part slightly and make a whooshing sound as you exhale through your mouth. Then close your lips and inhale through your nose. Count to 4 in your head. Then hold your breath for 7 seconds. After, exhale (with a whoosh sound) for 8 seconds. Avoid being too alert at the end of each cycle. Try to practice it mindlessly. Complete this cycle for four full breaths. Let your body sleep if you feel relaxation coming on earlier than anticipated.
Visualization
Sometimes, wanthering in our imagination, gives us enough out-of-body experience to fall asleep. Start by visualizing birds fly, beautiful sceneries, waterfall. Make up stories in your mind as to what is going on in your scenery. Do this without tension and force.
Other techniques you could try.
Stop pressing your phone as soon as you are in bed.
Take a bath before bed.
Always have your room cool—turn on the AC, fan, or crank open a window.
Exercise daily for blood flow.
Try aromatherapy; light scented candles. (Be careful to avoid accidents.)
Refrain from eating too much before bed.
Try investing in white noise machines (you can download them from apps).
Keep your room and bed clean and neat.
