Fall Asleep Faster with 9 Ayurveda Hacks | Acheloa Wellness
What’s that one thing we all need to survive, but never seem to get enough of? Sleep.
We’re not all the same, but generally, 7-8 hours is what we need to be mentally and physically strong. Some of the smartest in our time used to impose the purpose of great sleeping habits, but that notion has changed over the past 75 years. Now, the idea of sleeping less is both trending and incredibly detrimental to your health.
Have you ever noticed how you feel on a full night’s sleep? Are you more efficient in your day? Most would say “yes.” Some of these listed below may sound obvious, but reminders can’t hurt. I’m sharing some of my best ways to fall asleep.
1. Read before sleep. This one is obvious, but if you’re tossing and turning, sometimes common sense goes out the window. According to the Telegraph, even six minutes of reading can be enough to reduce the stress levels by more than two thirds.
2. Dim the lighting. Adjusting the lights at nighttime can help you fall asleep better. If you can splurge for a Hue lighting or a dimmer switch in your bedroom, you’ll reap the benefits. As you near closer and closer to bed, start dimming the lights. It’ll send messages to your brain that it’s time for sleep.
3. Create lists. When you’re tossing and turning (and not sleeping), what’s on your mind? If you’re anything like me, when I’m unable to fall asleep, I’m overwhelmed with the number of responsibilities I have to complete. If you keep a pen and pad by your bed, write down what’s on your mind. Any “to dos” or reminders on the paper, will help you relax sooner. You’ll know that everything that’s on your mind is ready and waiting on a list for you to complete in the morning.
5. Bed Yoga. Both body and mind need to prepare for bedtime. This bedtime sequence will help you relax your muscles to sleep soundly. This video from Greatist will walk you through a peaceful, 10-minute sequence.
6. Breathing exercises. Can breathing put you to sleep? In short, yes. Certain sequences can help silence the mind. Start by inhaling for 5 counts, holding for 5 counts, exhaling for 5 counts and holding again for 5 counts. Repeat this 10 times or as many as you need to relax. This Yoga Journal article shares other types of breathing exercise that can help calm body and mind.
7. Light mind games or puzzles. Sometimes, a simple distraction is all you need to calm down. Try a crossword puzzle or sudoku game next time counting sheep fails.
8. Exercise. Sounds counter intuitive, but working out in the evening might be what you need for a peaceful slumber. Physical activity may be the jolt you need to work out your stresses and calm the mind. (Note: don’t exercise right before bed; the endorphins will generally give you more energy for a short time after the workout, not less.)
9. Journal. Writing is cathartic. Some find this a relaxing hobby before bed. When I travel, I journal more extensively, but I know that’s also time consuming. What if you wrote about the highlight of your day, 3 things your grateful for, and something that made someone else’s day better? Before you know it, you’ll have a collection of happy thoughts and stories that you can look back on and cherish.
One thing I learned is to never stay in bed if you can’t fall asleep within 10 minutes. Over time, that bad habit will train your body to think of the bed not as a place for sleeping, but a place for other activities. If you’re unable to drift off, get out of bed and try one of the activities above. It might be the saving grace you need.
What’s your bedtime routine? How do you fall asleep? Ready to have the best sleep ever? Let's start by removing the stress impacting your life. Click here to speak with a member from our team to learn how you can start resting easy to find better health and wellbeing.
Rest easy, friends.