Millions of Americans struggle to fall asleep or to stay asleep each night in the United States. Insomnia can be extremely frustrating. Lack of sleep can also lead to numerous health problems. If you struggle to fall asleep, there are a few natural tips and tricks you can try to relax your mind, reduce your stress and help you doze off in no time.
Here are eight easy ways to fall asleep anywhere in four minutes or less:
1. Make It Dark
When you’re in a dark room, the absence of lights sends your brain a signal that it’s time to wind down. If you need a mid-day nap, turn the lights off and pull the curtains shut. If it’s still too bright in your room to fall asleep, try using an eye mask.
2. Try Essential Oils
3. Tune Out
Noise is a major sleep disturbance. If you’re calling it a night, turn off all your electronics. Sleeping with the TV on will prevent you from falling into a deep, restful sleep. If you like a little bit of noise, turn the fan on or play soft, soothing music in your room.
4. Write A To-Do List
If you have a hard time shutting your brain off before you fall asleep, jot down everything that’s on your mind before you lay down. Creating a to-do list can help put your mind at ease and help you relax.
5. Use Helpful Herbs
Chamomile tea is known for its soothing properties. Make some warm tea before bed to help your brain relax. If tea isn’t an option, look for an herbal supplement that contains chamomile, valerian, hops or passionflower. These supplements aren’t recommended for prolong use, but they may be able to help every once in a while.
6. Consume A Sleepy-Time Snack
A light snack before bed can urge your brain to produce more serotonin, a neurotransmitter that makes you feel happy and relaxed. Snack on a small banana, a handful of blueberries or a some oatmeal. The key is to keep the snack small!
7. Find Your Acupressure Points
Acupressure can help with a variety of health problems, including insomnia. To help you drift off, find the small indent at the top of your nose between your eyebrows. Apply light pressure with your fingers for one minute. You can also try pressing on the soles of your feet, about one-third of the way down from the tips of your toes.
8. Try The 4-7-8 Trick
The 4-7-8 breathing technique was created by Dr. Andrew Weil. Inhale through your nose for a count of 4 and hold the breath for 7 counts. Then, exhale slowly for a count of 8. This breathing technique can help still your mind and stimulate the release of feel-good chemicals in your brain.