It’s 2 in the morning. You’re all snuggled in bed. The weather is just perfect for a good slumber. But here’s the problem. No matter how hard you try, you just cannot fall asleep.
Sounds like you or someone you know? Fret not. Here are 7 things you can do before bed that will allow you to sleep sound like a baby for the rest of your night.
- Sleep in a colder environment
- Take a hot shower or bath
- Put the clock away from your bed
- Minimize or avoid caffeine and nicotine
- Exercise earlier in the day
- Relax your mind (ideal to read a book)
- Get at least 30 minutes of sun exposure during the day
Now let’s assume you’ve tried each and every one of the lists above. Worse still, you’re more awake than the owl hooting outside your window. What do you do now?
There’s a technique allegedly used by the Navy to make them (and you) fall asleep in 2 minutes max.
To begin, you have to systematically relax every part of your body. Take a deep breath, close your eyes and focus on your face.
Picture every muscle in your face being calm. Squish and squint your face if you want. It’ll allow you to physically relax the muscles afterward. Breathe out. Move on to your body parts next.
Tighten and relax your shoulders, forearms, fingers, moving down your chest, legs and feet. Remember to constantly breathe in and out, and focus while doing the movements.
Once you’ve gone through your entire body, you focus on the most important part; your mind. Set your mind into a meditative state and clear out your thoughts. At this point, your mind should be an empty vessel void of any active thinking.
Again, don’t forget to breathe in and out. Your body and mind should now feel calm and light. The 2 minutes is up and you’re ready to snooze.
Watch the video below for more info: