Here is some peer review sleep strategies and also some proven ways to get back into a better sleep routine.
On average adults need a minimum of 7 hours of sleep daily. Studies show 30% of people have insomnia, which impacts their activities of daily living. Believe us, we get it. Being inundated by blue light technologies, endless media messages of war, politics and negativity and lastly the stressors of daily life.
Trying too hard to fall asleep can create a nerve-wracking cycle that keeps you awake. Sleep deprivation leads to constant fatigue, depression, decreased performance, and even heart disease. In this article, we’ll share our top tips to help you fall asleep faster and improve your general well-being.
1. STOP NAPPING DURING THE DAY
It’s common for people with trouble falling asleep to nap during the day. Although daytime naps have been said to improve concentration and well-being, their effects on night sleep are yet to be determined.
For instance, in a 2015 study among 440 college students, participants who napped more than 3 times weekly had poorer sleep quality. To check if napping affects your night’s sleep, we recommend cutting it altogether or limiting naps to 30 minutes early in the day.
2. REDUCE THE TEMPERATURE IN YOUR BEDROOM
A hot room can negatively impact your core body temperature, also known as thermoregulation. As you lie down and prepare to sleep, your body sheds heat by dilating its blood vessels. Little by little, your temperature decreases, helping you fall asleep fast.
Studies show, trying to maintain room temperatures at 15.6–19.4°C (60–67°F). Additionally, having a warm bath 1-2 hours before sleep can speed up thermoregulation. Try bathing in hot water (40.0°C–42.5°C) for 10 minutes before bedtime for improved sleep quality.
3. TRY THE BOX BREATHING “4-7-8 BREATHING” TECHNIQUE
American doctor Andrew Weil created the so-called 4-7-8 breathing technique aiming to reduce anxiety and help people fall asleep faster. Here are the steps to complete it:
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Inhale through your nose and count mentally to 4
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Hold your breath and count mentally to 7
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Exhale all air through your mouth with a “whoosh” sound while counting mentally to 8
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Repeat 3-4 times
This process will promote relaxation in the parasympathetic nervous system and decrease stress levels.
4. TRY THE MILITARY METHOD
Soldiers often experience inconsistent sleep schedules and bad sleep quality. To help them enjoy a more restful sleep, Bud Winter, a former US track and field coach, wrote about the so-called “military method” in his book. Here are the steps to complete it:
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Find a comfortable position to relax your body
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Start with your face: unclench your jaw, remove the wrinkles from your forehead, relax your tongue and lips, and let your eyes go limp. Take deep breaths in between.
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Move on with the upper part of your body: drop your shoulders, release tension on your neck, relax your chest and your torso, and let your arms drop. Keep breathing.
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Proceed with the lower part of your body: from the hips and thighs down to your ankles and feet. Relax every inch with your breathing.
Winter’s method of progressive muscle relaxation aims to relax both your body and mind within two minutes.
5. IMPLEMENT VISUALIZATION
Recalling a peaceful memory “happy place” can help you eliminate unwanted thoughts before bedtime. Visualize stress leaving your body while taking deep, slow breaths.
Visualization, focus on the details – sights, sounds, smells. Use calming soundtracks such as nature (wind, ocean, waterfall) sounds to fall asleep quickly. A 2018 study indicated that guided imagery can significantly reduce anxiety.
6. HAVE AN EVERYDAY SLEEP ROUTINE
Muscle relaxation and breathing exercises a side, you need to have a daily sleep routine that you follow religiously. One must have a daily habitual sleep routine. Here are some examples:
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Cut-off screens well in advance: blue light from your computer, smartphone, or TV wreaks havoc on sleepers
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Go to bed on time (every time): go to bed and get up at the same time every day, including weekends
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Cut out the substances: nicotine, alcohol, drugs, and caffeine intake can really mess up your circadian rhythm
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Don’t compromise on your sleeping environment: ensure your mattress is comfortable, room is quiet and dark, and ensure your bedroom temperature is cool
7. TAP INTO YOUR SLEEP RHYTHM
For those who struggle with chronic insomnia or other sleep disorders, ambient light from the sun or house lamps can make things worse. Blue light suppresses melatonin levels, ultimately interfering with the sleep cycle. To enjoy a peaceful sleep, ensure your room is completely dark. Many studies above show the most popular factor is having stress, or stopping a specific stressor thought. AcuRhythm™ was designed to users to focus on the temporal pressure points and your own heartbeat rhythm. It works!
8. SLEEP FASTER WITH ACURHYTHM™ SLEEP AID HEAD BANDS
Sleep deprivation isn’t just frustrating but can also affect your physical and mental health. With our tips above, you can now achieve a restful 7-hour sleep and have more energy every day.
If you want to avoid medicine, eye masks, OTC – over-the-counter vitamins AcuRhythm’s Sleep Aid Head Band will supply the temporal acupressure, the end result is you focusing on your heart’s rhythmic beat and the pressure results in calming and focusing on the beat not all the thoughts running through your head. Made from organic fabric, no electronics, patented temporal acupressure nodes that target specific regions of your head to aid in sleeping, anxiety and headaches.
With its fully adjustable straps, it’ll hug your head, offering the right pressure for uninterrupted sleep.
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