7 Simple Tips For Falling Asleep or Back Asleep

April 5, 2020 0 Comments


  1.  Use a breathing technique.  The 4-7-8 method is an easy one to remember, and is great for relaxing your entire body.  Breathe out for 4 beats, breathe in for 7 beats, hold for 8 beats, repeat.
  2. Do a little bit of exercise an hour before you go to bed.   This could be running in place for 90 seconds, doing incline pushups for 90 seconds.  The idea is that the movement and breathing will create a mental and physical relaxation.
  3. Keep a schedule.  Do your best to go to bed at the same time every night, and wake up at the same time every morning.  This will entrain your mind and body for falling asleep easily.
  4. Don’t look at the clock.  If you wake up in the middle of the night, don’t look at the clock.  Just do a breathing exercise and some imagery of relaxing your entire body
  5. Do an imagery exercise for physical relaxation.  One of the most effective imagery exercises that brings a relaxed physical state is imaging each of your body / muscle groups relaxing one by one.  Start at your toes, and work your way up to the top of your head.
  6. Listen to Relaxation Music.  There are many programs that utilize the right tempo (beat) that helps your body synchronize to what is the “frequency” of being physically relaxed.  This will give your mind and body a rhythmic focal point which, along with specific tonal sounds can produce a very pronounced state of relaxation.
  7. Limit Caffeine.  This is the one to start with.  Many people are hyper sensitive to the effects of caffeine, and this can be one of the main reasons they are not sleeping well.  Try a decaf version of your drinks for a while, and see if you are finding it easier to fall asleep at night.

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