Someone has no problem falling asleep anytime and anywhere. For some, falling asleep is a difficult task that they have to deal with day in and day out. However, lack of sleep can pose a significant danger, so you should definitely not underestimate this risk.
If you can’t fall asleep, we recommend first identifying the cause of the problem . If you already know, or at least have an inkling, what’s behind it, it’s time to go into battle. We bring you an overview of several simple but effective weapons that will help you defeat insomnia, and thanks to which you will finally be able to indulge in quality and undisturbed sleep.
Try the 4-7-8 breathing technique
The 4-7-8 method is one of the breathing techniques that can help (not only) you fall asleep more easily. It is a simple, yet very effective exercise, the whole principle of which is revealed by the name itself. Just inhale for 4 seconds, then hold your breath for 7 seconds and finally exhale slowly for 8 seconds.
You can repeat this procedure several times in a row until your head is removed to the realm of dreams. Although it is a really simple technique, after just a few cycles you will feel your mind starting to calm down. However, it’s important to focus on your breath the entire time, and if your head wanders, just bring it back to breathing and counting.
Ventilate
If your room is overheated and out of breath, you may be able to fall asleep, but it will significantly reduce the quality of your sleep and increase your chances of waking up in the middle of the night. During sleep, our temperature drops, and the surrounding heat forces the body to thermoregulate itself more.
Therefore, according to experts, it is better to sleep in a slightly cooler room, ideally with a temperature of around 18-19 °C . When you ventilate in the evening, you also get clean air into the room, which is more pleasant for breathing and better oxygenates the brain.
Play relaxing music or nature sounds
Whether you’re troubled by ambient noise while falling asleep, or your inner thoughts darting from side to side and mulling over everything, listening to relaxing music or nature sounds can help. According to studies, they can slow down the heart rate, which calms us down, and they are used to help us fall asleep, for example in Japan.
Calmio tip: Meditation can also have a similar effect. According to studies , its regular practice not only reduces insomnia, but also alleviates headaches and depression. For example, our new “Na kute” courses can help you, in which you will learn how to get rid of bad thoughts before bed and try several breathing techniques, thanks to which you will sleep like a baby every day. And with your Calmio+ subscription, you now get a comfortable meditation pillow for free.
Write yourself out of your thoughts
Do you sometimes feel like your head is going to explode? Are you so overwhelmed by all kinds of thoughts that they don’t leave you alone even at night before going to bed? Unfortunately, this is a completely normal and common problem. Sometimes such a small thing as a pencil and paper can be enough to solve it.
If even in your head stressful thoughts often wake up just at the moment when you should go to sleep, try to sit down for 15 minutes every evening and write down on paper all the knowledge from the past day and anything else that troubles you. Not only will you clear your head this way, but you can also return to your notes at any time.
According to studies , in people who keep such a diary, problems with falling asleep are reduced and at the same time the overall quality of their sleep improves. According to research, preparing a to-do list for the next day in the evening can have a similar effect , thanks to which worries about tomorrow will disappear from your mind.
Create a bedtime ritual
A hot bath, a book or maybe a delicious tea (not green). You can create your own evening ritual from anything that is comfortable for you. The main thing is for your body and mind to learn that with the given activity comes the time to put away all the electronics, stop thinking about work, and go to work.
However, it is still true that different things can help everyone fall asleep. That’s why we recommend trying out as many of the tips above as possible and learning to practice the ones that work best for you. We wish you a good night’s sleep and beautiful dreams.
