8 Tips to Fall off to Sleep Faster
Photo by Clem Onojeghuo on Unsplash

Sleep is easier said than done. Have you ever laid in bed for hours, not being able to fall off to sleep? If yes, this article, regardless of what eating habits or routines you  are following, will help you fall off to sleep faster.
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1. Read

Preferably read something from a book and not from your phone. The light from the phone might keep you awake, but reading from a book tends to sooth you.

Have you ever got under the sheets all warm and cozy, and started reading a text book for a test tomorrow? Most of the time you fell off to sleep right? Exactly!

2. Imagination

Imagine you are in a 5 star hotel room. You have just finished had a shower. The lights are dim. Waves are crashing in the background. The bed is beautiful with white and blue sheets. You crawl under the soft, clean covers. It is blissful.

The above is just an example. You can imagine similar situations that you would prefer. Imagine this scenario while you are already in bed. If you have a vivid imagination this exercise could work pretty well for you.

3. Count your blessings

Counting your blessings kind of works the same way as counting sheep. Concentrate on how you feel about each blessing. Think about the happiness, gratitude and other positive emotions that you experienced for each blessing. Because you are lying down, the concentration this activity demands will make you fall off to sleep faster.

Nanda Green


4. Colours of the rainbow

Going down the colours of the rainbow. This exercise worked well for my mum. She had trouble falling off to sleep but when she tried this, it worked like a charm.

The colours of the rainbow are red, orange, yellow, green, blue, indigo, and violet.

The first step is to think about something which is red. For example a red apple. Imagine it in front of you. Imagine the exact shade of colour, the glossly shine, the crunching sound when you bite it. Try and make your imagination as vivid as possible.

Do the same for each of other colours of the rainbow, following the the order above.

5. Count sheep

The age old counting sheep method everyone tells you to do. It actually works. Your mind is forced to concentrate on one task – counting. To increase concentrate you could count backwards. 

6. The 4 – 7 – 8 method

The 4-7-8 breathing technique was developed by Dr. Andrew Weil. When I use this I felt slightly light headed. I also felt incredibly relaxed.

Step 1:

Exhale completely through your mouth while make a whooshing sound.

Step 2:

Inhale through your nose as you count up till 4 seconds.

Step 3:

Hold your breath for 7 seconds.

Step 4:

Exhale from your mouth while making a whooshing sound, for 8 seconds.

Repeat the above until you feel relaxed. I do 3 -4 repetitions.

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7. Light stretches 

I used this method during exam time. Lightly stretching just before bed helps relax your taunt muscles. Be careful not to over do it. If you get into a full blown exercise you could increase your adrenaline  levels, which would keep you awake for longer.

8. Focus on your breathing

Concentrating on your breathing can make you relax almost instantly. If you are not able to do the  4-7-8 method try concentrating on your breath. I like to think of an affirmation every time I breathe in and a different affirmation  every time I breathe out.

Are there other techniques which you follow? Please share by commenting below.

Wishing you lots of happiness.

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