Are you struggling to drift off into dreamland? You’re not alone. Many lie awake, counting the minutes instead of catching the much-needed zzz’s....CLICK HERE TO READ THE FULL ARTICLE➤
While experts recommend at least seven hours of shut-eye each night, countless Nigerians are falling short, facing a lack of sleep and dealing with its nasty effects.
From feeling constantly tired and cranky to struggling with memory and focus, lack of sleep can turn daily life upside down. It even raises the risk of depression, anxiety, heart disease, and other health issues.
For those who find themselves tossing and turning, it might seem like sleep is a stubborn guest who refuses to show up. But, what if there were ways to help you drift off in 10, 60, or even 120 seconds?
Let’s dive into some tried-and-true techniques that might finally give you the rest you deserve.
This might sound like something out of a movie, but it’s real! The ‘Military Method,’ popularised by writer Sharon Ackman, is believed to have helped U.S. Navy pilots during WWII fall asleep in under two minutes, even with the chaos of war around them. Here’s how it goes:
Relax your entire face, even the muscles in your mouth.
Let your shoulders drop, and your arms rest at your sides.
Breathe out to relax your chest, and loosen your legs, thighs, and calves.
Clear your mind for a bit by picturing a calming scene.
If you’re still awake, repeat “don’t think” for about 10 seconds.
With practice, this method has reportedly worked wonders—even with coffee in the system! However, if this isn’ helping right away, it’s all right. Take your time mastering it, especially focusing on breathing and muscle relaxation.
For those who might need a bit longer, there’s the popular 4-7-8 breathing technique developed by Dr. Andrew Weil. It’s a simple breathing exercise to calm your mind, often used to treat insomnia without any pills. Here’s how it works:
Part your lips slightly and exhale with a ‘whoosh’ sound.
Close your lips and inhale quietly through your nose, counting to 4.
Hold your breath for 7 seconds.
Exhale fully for 8 seconds, making the same ‘whoosh’ sound.
You can repeat this cycle four times, or until you feel sleep taking over. A word of caution for those with respiratory conditions like asthma: it’s best to check with a doctor first.
If you’ve tried everything but sleep’s still hiding, it might help to switch things up. Some people swear by a technique called ‘Paradoxical Intention’—focusing on staying awake rather than trying to fall asleep. Sounds strange, right? But this reverse psychology trick can ease the pressure of falling asleep.
Another approach is to visualise a calm, peaceful place. Imagine a waterfall or a field of flowers—anything that feels tranquil to you. Researchers at the University of Oxford discovered that engaging the mind in this way can help people fall asleep quicker.
If all else fails, acupressure might come to the rescue. Studies suggest that gently pressing specific points on your wrist or neck can help speed up the process of falling asleep. Here’s one you could try:
Locate a small, hollow space under your palm on your pinky side.
Press in a gentle circular motion for a few minutes.
Repeat on the other wrist. Why sleep can be so elusive
For many, sleepless nights are rooted in daily habits. Caffeine overload, lack of sunlight, too much screen time, or a restless mind could be making it tough to snooze. Building better sleep habits might be the first step, but these methods can be a game-changer too.
If all these tips fail, don’t lose hope. It might be worth chatting with a doctor to uncover any hidden causes. Sleep isn’t just about shutting your eyes; it’s about resetting your body and mind. So give these techniques a shot and turn your sleepless nights into peaceful slumbers. ...CLICK HERE TO READ THE FULL ARTICLE➤
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