Is there any worse feeling than being exhausted but not being able to fall asleep because your mind will NOT TURN OFF? You think about that stupid thing you said five years ago and about everything you have to do tomorrow, all while reliving and over analyzing every single conversation you had that day. It’s just the worst. This is where we come in (and science!). We’ve rounded up the best science-backed methods to help you fall asleep so you don’t waste your precious recoup time tossing and turning.
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1. Listen to this song.
The song, “Weightless,” by the musical trio Macaroni Union was specifically designed with the help of therapists to calm your mind and body. The song is SO relaxing that the band warns you to not drive while listening to it because it can put you to sleep. Here’s the 10-hour version so it will help you fall asleep and keep you asleep:
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2. Use the “4-7-8” method.
The 4-7-8 breathing technique is scientifically proven to help you fall asleep. Essentially, the breathing gets more oxygen into your blood stream, which slows down your heart rate. Here’s how you do it:
1. Place the tip of your tongue just behind the back of your front teeth. Keep it there for the whole exercise.
2. Exhale through y0ur mouth, releasing all your air.
3. Close your mouth and inhale through your nose, silently counting to four.
4. Hold your breath for a silent count of seven.
5. Exhale through your open mouth for a silent count of eight. Yes! You will make an interesting “whooshing” sound.
Repeat until it takes you into sleep.
3. Lavender, lavender, lavender.
A 2005 study found that people who smelled lavender before bed experienced a deeper, better sleep. And it’s easy to understand why — lavender flower helps relax your nerves and lowers your blood pressure. We suggest ordering a cheap diffuser and stocking up on lavender essential oils. Turn the diffuser on right before you go to bed or when you’re stressed AF.
4. Nail your temperature.
Take a hot shower before bed. By doing this, your body temperature will drop rapidly when you step out of the shower and hit the cold air. This slows your metabolism and calms your body, preparing you for sleep.
Wear socks to bed. The Swiss journal, Nature, discovered that warm feet and hands were the best way to onset rapid sleep.
Cool your bedroom. Your body temperature drops when you fall asleep, so to aid this process, make sure your room is cool enough. The National Sleep Foundation suggests your room be 60 to 67 degrees F for the best sleep experience.
5. Journal before bed.
Instead of getting in bed and scrolling through your phone consuming an overwhelming amount of new content, try journaling. Getting all your thoughts out on paper will help you relax as you turn in for bed.
6. Ditch caffeine six hours before bed.
This number may vary for you, so pay attention to when you sleep well. What time was your last caffeine intake? The “Journal of Clinical Sleep Medicine,” however, suggests ditching the caffeine six whole hours before bedtime, according to a study they published in 2013.
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