Getting enough sleep can be a challenge for most working people and students in today’s hectic world. Falling asleep though, has proven to be an even bigger challenge for most individuals today.
According to the American Sleep Association, at least 30% of Americans have some form of insomnia while 10% of adults have chronic insomnia. [1]
So the question is, are there any non-invasive, non-medicinal treatments that we can take to improve our quality of sleep and fall asleep quicker? We have 3 suggestions that you might want to consider.
Switching off 30 mins before bedtime
Firstly, set yourself a fixed bedtime each day if possible. Then, ensure that at least 30 minutes before your set bedtime, you turn your eyes away from all of your devices including your phone, tablet and even TV.
According to a research study from Harvard Medical School [2], the blue light emitted from devices such as smartphones and tablets suppressed melatonin for about twice as long as other light sources and shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours). In short, the light that comes from your devices causes you to be more alert, disrupts your sleep cycle and reduces your ability to fall asleep smoothly.
It’s a good idea to put away your devices, read a book or magazine or switch on some light music to soothe yourself to sleep at least 30 minutes before bedtime. This gives your body time to wind down and mentally prepare for a good night’s sleep.
Speaking of music…
Sleep inducing binaural beats therapy
Binaural beats have the ability to induce certain states of mind in our brains, one of them being a state of deep relaxation and calm. For a more in depth view of binaural beats, click here to read our previous post on what binaural beats are and how different frequencies affect our state of mind.
Listening to plain old binaural beats is pretty boring, even irritating at some frequencies. The best way to experience the magic of binaural beats is to integrate it with nature soundscapes or even your favorite music. There are some restrictions on what type of music is best mixed with binaural beats which is why we at Lifebeats have taken the step to curate that for you in our sleep sessions.
Click here to download our app and try out the sleep sessions for yourself before your next bedtime!
The 4-7-8 breathing technique
Sounds complicated but it’s really not at all. It takes almost no time, requires no equipment and can be done anywhere. It is also a natural tranquilizer for the nervous system.
Unlike tranquilizing drugs, which are often effective when you first take them but then lose their effectiveness over time, this exercise is the reverse. It’s subtle at first but gains power with repetition and practice. One thing to note is that do not do this too frequently at the beginning, it can make you feel rather lightheaded without practice
To perform this technique, maintain a good seated posture with your back straight. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, keeping it there throughout the entire exercise. You will exhale through your mouth around your tongue which may feel awkward at first. Try pursing your lips slightly if this seems awkward initially.
Follow the steps below:
Clear your lungs by exhaling completely through your mouth, making a whoosh sound.
Next, close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth with your tongue positioned behind your upper front teeth, making a whoosh sound to a count of eight.
This is one cycle. Now inhale again and repeat the cycle three more times for a total of four breaths.
This technique takes a little practice but once you master it, you can use it not just to fall asleep easier but also to relieve tension and stress when necessary.
[1] ASA Authors & ReviewersSleep Physician at American Sleep Association Reviewers and WritersBoard-certified sleep M.D. physicians. (n.d.). Sleep Statistics - Data About Sleep and Sleep Disorders. Retrieved November 02, 2020, from https://www.sleepassociation.org/about-sleep/sleep-statistics/
[2] Publishing, H. (2012, May). Blue light has a dark side. Retrieved November 02, 2020, from https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
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