5 Most Smoothing Ways To Go To Sleep

Common reasons why we can’t sleep is insomnia strikes us as we age. Lack of sleep can raise blood pressure and promote inflammatory changes associated with chronic diseases. We’ve complied simple techniques to help you go to sleep

Below is an excerpt of an article that shares the natural ways you can try at home for your Sleep.

Relaxation breath exercise

Exhale through your mouth.

Close your mouth and inhale through your nose for a count of 4.

Hold your breath for 7 counts.

Exhale for 8 counts.

Repeat the sequence 3 times.

Hide your clock

You toss and turn, trying to fall asleep, watching the minutes tick toward morning on your bedside clock. Does this scenario sound familiar? Do yourself a favor: Hide the clock. Constantly checking the time only increases your stress, making it harder to turn down the dial on your nervous system and fall asleep.

Cool your room

Did you know your internal body temperature is integral to regulating your biological body clock? When you’re falling asleep, your body temperature drops slightly, which some experts believe actually helps the process along, according to the Harvard Medical School. The National Sleep Foundation recommends a bedroom temperature of 60 to 67 degrees F for the most sleep-friendly conditions.

Scent your bedroom with lavender

Not only does lavender smell lovely, but the aroma of this flowering herb may also relax your nerves, lower your blood pressure, and put you in a relaxed state. A 2005 study at Wesleyan University found that subjects who sniffed lavender oil for two minutes at three, 10-minute intervals before bedtime increased their amount of deep sleep and felt more vigorous in the morning.

Picture your favorite place

Rather than counting sheep, visualize an environment that makes you feel calm and happy. The key to success is thinking of a scene that’s engaging enough to distract you from your thoughts and worries for a while. In an Oxford University study published in the journal Behavior Research and Therapy, insomniacs who were instructed to imagine a relaxing scene, such as a beach or a waterfall, fell asleep 20 minutes faster than insomniacs who were told to count sheep or do nothing special at all.

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