It is very difficult for your body to sleep if your mind can't too.
Tip 1: Wind-down before bed
Tip 2: Breathing and muscle relaxation
- empty the lungs of air
- close your lips, inhaling quietly through your nose and do a mental count of 4.
- hold your breath for a count of 7.
- exhale completely through the mouth, making a "whoosh" sound, for 8 seconds.
- repeat the cycle up to four times.
Tip 3: Still can't sleep ? Get out of bed.
If you get into bed and cannot all asleep after 20 minutes, get up, leave your bedroom and do a relaxing activity.
Tip 4: Make sleeping environment comfortable
Make sure your room is not too warm or too cold. Find a mattress and pillow where its firmness level makes you feel restful. Spray nice scented mist on your linen or pillow before you go to bed and it might help you relax.
Top Tips for Falling Asleep Faster and Improving Sleep Quality
Having trouble falling asleep? To recap, follow these tips to help you relax and get a good night's sleep:
Wind down before bed by doing something relaxing, such as reading a book, and lighting a lavender scented candle. Lavender has been shown to increase calm and relaxation.
Use the 4-7-8 breathing technique to reduce anxiety and help you sleep. Breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds, repeating the cycle up to four times.
If you can't fall asleep after 20 minutes, get out of bed and do a relaxing activity.
Make your sleeping environment comfortable by adjusting the temperature, finding a comfortable mattress and pillow, and using scented mists on your linens or pillows to help you relax.
By incorporating these tips into your bedtime routine, you can improve your sleep quality and feel more rested and refreshed.
We are lavender farm in New Zealand. We grow lavender flowers, produce pure lavender essential oil and design premium sleep aid products. If you would like to learn more about our farm click here to discover our farm.