It is a well-known fact that many adults have a hard time falling asleep for some reason or another.
Most adults need 6 to 8 hours of sleep at night to function properly the following day. However, in many cases, having a problem falling asleep can severely impact or prevent you from achieving this desired goal.
Trying things like buying one of the 14 best mattress brands in 2020 | Health.com or changing your pillows may improve the quality of your slumber. But it rarely helps you fall asleep.
Insomnia is defined as the inability to fall asleep or to experience chronic sleeplessness. It is often the result of health conditions, stress, or even medications you might be taking. Other factors that may cause this include anxiety, depression, and other sleep disorders.
It is widely believed that this condition can be improved naturally by what is referred to as ‘sleep hacks.’ These are typically small things you can do to change and speed up your process of falling asleep.
Due to insomnia’s association with psychological issues, it is fair to assume that sleep hacks related to mental conditioning are bound to deliver the best results. So, let us take a look at the top four suggested methods.
1 – Quit Stressing About Sleep
Many people have a silly tendency to ‘predict’ the happenings of the following day. They make themselves believe that they will be tired when morning comes due to a lack of sleep.
This elevates your stress levels and comes the following day you have achieved your goal of predicting the future.
Recondition your thought process and stop worrying about what tomorrow holds. Prepare yourself for bedtime, maybe listen to some relaxing music and ensure that you will feel great when morning comes.
Adopting a positive mindset and letting go of negative thoughts will lower your stress levels and clear your mind. All in all, this should allow you to drift off comfortably into never-never land in no time whatsoever.
2 – If You Can’t Sleep, Get Out Of Bed
Although this sounds counterproductive, it actually does work. There is nothing positive about rolling around frustrated in your bed. It increases your stress levels, making it even more challenging to fall asleep.
Getting out of bed and doing something constructive takes your mind off of the problem in hand, as long as it does not involve bright light and proves to be relaxing. This reduces your stress levels, and as soon as you start to feel drowsy, get back in bed. You will be asleep faster than you can imagine. It is a method that is recommended by various experts, and it works.
3 – Sleep Therapy As A Solution
For a lot of people, self-help methods simply don’t work for their sleep problems. These peoples’ troubles also tend to be a bit more severe than the average person’s, and they might need to consult with a professional.
According to Harvard Medical School, Cognitive behavioral therapy is a more efficient treatment for insomnia than sleeping medication. Patients that have received this treatment show an increased ability to fall and stay asleep and the benefits remain long after the therapy ended.
Sleep therapy works by:
- Enabling you to relax your mind
- Improving your daytime habits
- Change your outlook on life
- Setting you up for great night’s sleep
The process typically involves consulting with a therapist that will run several assessments. You will then be required to change problematic bedtime habits and to maintain a sleep journal.
If all goes as planned, you will experience excellent slumber, at least for the foreseeable future.
4 – Consider Meditation Techniques
According to a study conducted by Harvard University, guided meditation helps to combat insomnia while improving sleep. Inducing a relaxation process helps to calm a mind that just can not shut down.
Meditation teaches you to let go of the thoughts that your mind tends to get caught up in and focus more on the present moment. It is a specific and guided experience that, on its own, acts as a sleeping aid that allows you to rest your mind, body, and soul.
The process effectively lowers your heart rate by setting off the parasympathetic nervous system and promoting slow breathing. It thereby increases your chances of experiencing a good night’s rest.
To induce this process, focus on a calming word such as peace. Then let go, relax, and let yourself ease into restfulness.
A Good Night’s Sleep – A Blessing In Disguise
Sleep deprivation is dangerous for many different reasons. It prevents us from operating at our optimal ability and deprives us of a healthy mind. The benefits of a good night’s slumber can not be denied. A well-rested person is more productive and feels better about himself or herself.
Teach yourself to switch-off, get out of bed until you feel ready to sleep, or practice meditation. If the situation is more serious, consider seeing a professional. It’s time to take back control of your life and give yourself 8 hours of well-deserved sleep per day.