If you’re having trouble falling asleep, welcome to the crowd. With the daily pressure of the post-2020 world around us, job hunting, kids home from school, and just living life, stress and anxiety are a steady part of a good majority of lives these days, which can affect sleeping patterns.
This is a guest post in collaboration with Alycia Coloma.
In response, some parents are refusing to let their restless children sleep with them and many couples are opting for one to occupy the couch. Unfortunately, it seems that no matter what many of us try, we’re spending hours upon hours each and every week tossing and turning and wishing we could fall asleep.
It’s a proven fact that lack of sleep can cause issues in our daily lives but luckily we’ve found four things that you can use to help you fall asleep. Whether you try one or all, you owe it to yourself to do everything you can to improve your sleep time.
1. CBD – A definite front-runner for those having trouble falling asleep
With numerous studies showing that CBD helps users fall asleep, this is one option that you should definitely consider. Cannabidiol, aka CBD, is derived from the hemp plant and while it’s a cousin of marijuana, it does not have the “high” that weed does because it does not have THC in high enough quantities.
Because of this fact, CBD and CBD-infused products such as CBD tea are legal in the UK and all 50 states of America. However, even though you will find products available everywhere from dispensaries and head shops to gas stations and health stores, you need to ensure that the product comes from a reliable source. Take a few minutes to look them up online, research their research methods and look for reviews along with reviewing the CBD/THC content and once you find the right one, you’re almost certain to have a better night’s sleep tonight.
2. Redesign your retreat
Your very environment could actually be affecting your ability to fall asleep. But with a few minor tweaks, you can rectify this issue. While you can go all out and invest in your bedroom, things like changing your head support to a pillow with an arm hole can work wonders, especially if shoulder pain is whey you’re having trouble falling asleep, and a good mattress can help everyone sleep better.
Even new sheets, curtains, and a nice comforter can help you feel more comfortable and of course, that is a huge part of falling asleep. Whether you spend 10 minutes or an entire afternoon redesigning your bedroom, you’ll likely find that a few changes can work wonders. It will also make a difference if you’re having trouble falling asleep.
3. Up your coolness factor
Having trouble falling asleep at night could be something as simple as your bedroom being too warm. As you fall asleep, your body cools down. To help speed up the body’s natural temperature changes, try taking a warm bath or shower. After you dry off, set your thermostat to between 60–67°F (15.6–19.4°C) for the night. Individual preferences will vary but as your body cools down, it can signal your brain and body that it’s time to go to sleep.
4. Change your breathing if you’re having trouble falling asleep
Dr Andrew Weil developed a simple but powerful breathing technique known as the “4-7-8 method” that promotes calmness and relaxation. Using some of the same breathing techniques used in yoga, it is designed to relax the nervous system. It can also be used any time you feel stressed.
To fall asleep faster naturally, try:
- 1. Place the tip of your tongue behind your upper front teeth and make a “whoosh” sound as you exhale completely through your mouth.
- 2. Close your mouth, inhale through your nose, and count to 4 in your head.
- 3. Hold your breath and count to 7.
- 4. Repeat step 1 and count to 8.
- 5. Repeat steps 1-5 at least three more times.
Needing help to fall asleep faster doesn’t mean you have to take pharmaceuticals or undergo complete life changes. With just the few changes mentioned above, you could be falling asleep in the time it took to read this article.
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