Thirty-five percent of adults don’t get enough sleep, meaning seven hours of shut-eye each day. Not only has sleep deprivation been linked to heart disease and stroke, but also depression and anxiety. Sleep is crucial in helping us become our best selves. So if you’ve been struggling to get to sleep, here are six tips on how to fall asleep fast.
4-7-8 Breathing Method
Simple but powerful, this breathing technique helps bring your heart rate down and fuels a sense of calmness.
Try this out by placing the tip of your tongue behind your upper front teeth and exhale through your mouth. Then:
- Close your mouth and inhale through your nose, counting to four.
- Hold your breath for a count of seven.
- Exhale through your mouth, making a whoosh sound for a count of eight.
This breathing method is a great way to heal some of the anxiety and stress and can help you fall asleep faster.
How’s your mattress and pillow looking? If they’re causing you any discomfort, it might be time to get a firmer mattress and/or an orthopedic pillow that can support your body better.
Be sure you also have the right blankets to keep you comfortable and relaxed. Sew Sweet Minky Design’s handmade minky blankets are crafted from 100 percent polyester and can help you feel safe and calm.
Turn off All Electronics
In this digital age, we’re constantly plugged into our electronic devices. You should shut these devices off at night, at least one hour before you plan to go to bed. Not only are they distracting, but the blue light that they emit delays your body’s internal clock and stops the release of the melatonin, the hormone that helps you sleep.
Is your mind spinning with endless thoughts as you lie awake in bed? Grab a pen and paper. Studies have shown that those who wrote down their worries or a to-do list for the next day helped individuals fall asleep faster.
Just like venting to a friend or counselor helps you get out all of your emotions and worries, journaling provides the same benefit. It’s never fun tossing and turning in bed with your thoughts racing, so try journaling to get all of them on paper and put them away for the night.
We know, it’s tempting—especially if you haven’t gotten much sleep the night before. But regular, long naps that are two or more hours have been linked to poor nighttime sleep quality and sleep deprivation. If you’re really struggling to get through the day, limit yourself to a short nap of 30 minutes or less.
Exercise During the Day
Because exercise increases serotonin (neurotransmitter that emits feelings of positivity/happiness) levels in your brain and decreases levels of cortisol (the stress hormone), it can help boost the quality and duration of your sleep.
It’s important to not participate in vigorous exercise too close to bedtime, as this can raise your adrenaline and lead to poor quality sleep. Exercising in the morning has been shown to be more beneficial for getting a good night’s sleep than working out later in the day.
Here are a few ways to get started:
- Yoga: Yoga is a great physical and mental practice that encourages you to be more conscientious of your breathing patterns and body movements. Through various poses and flows, yoga releases all the stress and tension from your body.
- Walking: Simple yet effective, going for a brisk walk can help you sort out any complicated thoughts and provide a better night’s sleep. You can even try walking with a friend or family member to help you flesh out your thoughts and feelings. Shoot for 10,000 steps a day.
- Running: Not only is running great for your cardiovascular health, but a good way to improve your sleep. Even small bouts like 10 minutes of running can help.
Enhance Your Sleep Quality with Minky Blankets
With all of these other variables contributing to your lack of sleep, don’t let your blanket be the reason you’re up all night. Check out Sew Sweet Minky Design’s adult extra-long minky blankets for an ultra-soft and soothing experience that can help you drift off into a good night’s sleep.