Sleeping is one of the most important activities of our day, but modern society, with its rhythms, patterns and stresses, is slowly robbing us of this ability. Insomnia, nighttime anxiety, and many other things are slowly undermining our sleep, making it more complicated for us to achieve our goals throughout the day. In fact, it is scientifically proven that a reduction of even two hours of sleep per week causes an increased risk of daytime sleepiness, making us less efficient and also making everyday activities more dangerous, due to the less attention we pay to details.So, there is no remedy to a healthy sleep and, if you have trouble getting to sleep, you can always follow our tips on how to get to sleep fast.
The 4-7-8 technique
This relaxation technique allows you to increase the amount of oxygen in your blood and slow down your heart rate, and it works as follows: place the tip of your tongue behind your upper incisors; throw out all the air you have in your lungs; inhale through your nose always with your mouth closed, and count in your mind to 4; now keep the air in your lungs, counting to 7; then exhale through your mouth counting to 8, always in silence; repeat all the steps 3 times.
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Gradual relaxation
This is a technique that is apparently also used by American soldiers to be able to rest in precarious situations, both in terms of stress and the comfort of the place. After visualizing a relaxing image, try to relax all the muscles of the body starting from the head down to the feet: thus the eyes, mouth, neck, letting the shoulders slide down, then the arms, chest, thighs, calves, feet.
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Reading a book
It sounds trivial, but reading a book really helps. Why? Because it helps the mind distract itself from daily worries and stress. Paper books are preferable to devices, because the light from screens is one of the greatest enemies of sleep. Usually something relaxing is recommended, but it is really not a necessary thing: any book, even a good thriller, is a good way.
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Journal writing
One of the primary causes of insomnia in our modern society is stress. Writing a diary, which paraphrases as throwing thoughts and worries out of your head and onto a blank paper, is one of the best tools for ending the day with significantly less weight on your soul. It is no guarantee of success, but studies have confirmed the validity of this habit, if only on the individual’s personal stress.
Passive heating
Many times not being able to sleep depends on experiencing restlessness and anxiety during the day. Taking a relaxing bath can help, but not because of the bath itself. Moving from the warm temperature of the water to the cooler temperature of the bedroom will allow the body to reach an ideal level of muscle relaxation. Recommended soaking for at least 30 minutes.
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Acoustic relaxation
Keeping music and sounds at very low volumes, in the dark, while trying to sleep, is a great way to conciliate sleep. Some people prefer to put a timer, to make the sounds go off automatically, but this is completely discretionary and not mandatory for the technique. Well classical music, environmental noises (ocean, forests, wild animals) are also good for achieving the purpose.
