It is not a huge issue if you fail to fall asleep easily from time to time. But what if this happens regularly every day? The recommended sleep duration is 7 to 8 hours, and everything less is considered to be insufficient sleep.
Sleep deprivation is not trivial, but quite a serious problem. It can cause plenty of health issues to your body, such as emotional imbalance, poor immunity, lack of concentration, problem-solving difficulties, and also some serious issues like hypertension, heart diseases, or stroke.
5 Ways to Fall Asleep in Minutes
Here are the top five tips for falling asleep in minutes:
1. Consume Magnesium-rich Foods or Supplement
Magnesium, which is a mineral, is beneficial for relaxation of both emotional and physical state. Regarding the physical level, magnesium alleviates muscle pains, cramps, and stiffness. On an emotional level, it reduces anxiety and depression by relieving the symptoms of these conditions.
If you don’t have enough magnesium amounts in your system, you’ll probably experience some of the following symptoms: muscle cramps and stiffness, insomnia, fatigue, and depression. Thus, magnesium consumption, through magnesium-rich foods or supplements, eliminates all of these symptoms and helps you fall asleep at night.
2. Use Essential Oils
Lavender or eucalyptus essential oils can help you fall asleep in minutes, especially if you have some breathing difficulties, nasal congestion, or if you suffer from some physical pain. The best choice for those who have difficulties in falling asleep due to anxiety or depression is chamomile or lavender essential oil.
One way to feel the benefits of these oils is to inhale it while sleeping by adding it in a nebulizer or a diffuser. Another thing you can do is to dilute few drops of an essential oil with a carrier oil and massage the mixture onto your skin before you go to bed, which will work as an aromatherapy.
3. Listen to Isochronic Tones
Isochronic tones are regular beats of a single tone that are used alongside monaural beats and binaural beats. Simply put, it means that one tone is repeated again and again. By listening to these tones, your brain would want to imitate the frequency of the tones, so it would slow down.
The perfect pattern that is related to sleeping is 4hz. Therefore, if you want to fall asleep easily and relax play a pattern of 4hz or even less.
4. Practice Meditation
Meditation is beneficial for both mind and spirit welfare. By practicing meditation your mind will calm down, the moodiness will disappear, the body will relax, and good feelings will arise.
What you need to do first is lie down under the covers, stretch your legs, and place your hands (palms faced down) on your stomach. Now concentrate on your breathing and take three deep breaths. Let the inhales and exhales lead you to a state of calm and peace.
5. Apply 4-7-8 Method
This technique will reduce the stress levels and calm the nervous system. Just place the tip of your tongue behind your upper front teeth, and keep it there. Exhale through your mouth, then close it and inhale through your nose to a count of 4, hold your breath to a count of 7, exhale through the mouth to a count of 8. Repeat this three times, in order to finish with make four cycles.