Falling asleep is a natural process, so it should be easy, right? We wish. Of course, we've all had trouble getting to sleep at some point. But for many of us, it's a nightly struggle.
So here’s some tips for switching to sleep mode!
Tune out
A soft, calming tune can help. Listening to soft, calming music not only helps you fall asleep, but also extends the length and depth of your sleep. Music with a slow tempo has been seen to lower your heart rate and blood pressure. If you can’t find any suitable music try classical music, whale noises, waves gently crashing, or rain falling softly.
Evening exercise
An intense workout 90 minutes before bed to help fall asleep faster and stay asleep longer. Working out reduces the stress hormone cortisol which could be a main reason you’re not sleeping.
Try the 4-7-8 trick
To do the 4-7-8 breathing technique, you first need to exhale completely through your mouth while making a 'whoosh' sound. Close your mouth and inhale quietly through your nose to a mental count of four. Now hold your breath for a count of seven. After this time has elapsed, exhale completely through your mouth, making another whoosh sound for eight second in one large breath. Now inhale again and repeat the cycle three times for a total of four breaths.
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