Introduction to Better Sleep
Most people fall asleep within 10 to 20 minutes of hitting the pillow, but for the 70 million Americans dealing with sleep issues, stress and anxiety are often the biggest roadblocks, keeping the brain too wired to wind down. When your mind is racing, even getting close to sleep can feel impossible. It’s essential to find ways to calm your body and mind long enough to feel relaxed enough to take a snooze. Poor rest can have a negative effect on your mood, metabolism, cognitive skills, immune system, and overall health.
Understanding Sleep Latency
You may be harming your quality of rest if it takes you longer than 30 minutes to fall asleep. The longer you lie in bed without falling asleep, the more you stress that you aren’t falling asleep. This stress can further reduce your chances of falling asleep, creating a vicious cycle. It’s crucial to break this cycle by adopting techniques that promote relaxation and reduce stress.
Fall Asleep Using Meditation
Progressive muscle relaxation is a form of meditation that effectively helps you feel sleepy. One study involving 32 young volunteers analyzed the effects of progressive muscle relaxation. The results revealed that PMR was successful in lowering the heart rate, improving sleep efficiency and sleep latency. The goal is to use mindfulness, breathing techniques, and muscle relaxation to relieve stress and promote a restful sleep.
To practice progressive muscle relaxation:
- Step 1: Lie in a comfortable sleeping position and close your eyes. Take deep breaths and slowly inhale and exhale.
- Step 2: Scrunch your face and tense the muscles for 10 seconds. After, release tension and return to taking slow, deep breaths.
- Step 3: Move down to the shoulders and flex them for 10 seconds. Release and return to taking deep breaths.
- Step 4: Repeat this movement with the other parts of your body ending with the feet. Avoid any areas where you might experience pain when you tense your muscles.
Fall Asleep with the Military Method
Individuals in the military have irregular sleep schedules, early morning rises, and not-so-cozy sleeping quarters. In response, members created the "military method" to quickly and efficiently fall asleep.
To practice the military method:
- Step 1: Lie in your ideal sleeping position. Starting with the face, relax the different muscles, including your brows, lips, eyelids, and mouth.
- Step 2: Move down to your arms. Start with the shoulders and keep them relaxed, followed by your elbows and then wrists.
- Step 3: Relax your chest and take deep, rhythmic breaths.
- Step 4: Move down your body and focus on relaxing your bottom-half, from your waist down to your feet.
- Step 5: Use guided imagery to imagine a tranquil scene that makes you feel relaxed and happy. This might be on a beach by the ocean, a quiet and breezy meadow, or even a comfortable room. If stressful or anxious thoughts disrupt your flow, attempt to move past them by reshifting your focus back to visualization or muscle relaxation.
The 20-Minute Rule
If you’re lying in bed trying to fall asleep and 20 minutes pass, don’t keep lying there. Get out of bed and practice a relaxing activity or hobby until you feel yourself getting drowsy. This may include:
- Reading
- Listening to soft music
- Gentle yoga stretches
- Taking a bath
- Drinking herbal tea
Conclusion
Improving sleep latency and overall sleep quality is crucial for both physical and mental health. By incorporating techniques such as progressive muscle relaxation, the military method, and adhering to the 20-minute rule, individuals can significantly enhance their ability to fall asleep and stay asleep. Remember, it’s essential to find what works best for you and make it a consistent part of your bedtime routine. With patience and practice, you can overcome sleep issues and wake up feeling refreshed and ready to take on the day.