How To Fall Asleep

Description of How To Fall Asleep

Learning how to fall asleep fast sounds difficult, right? Try these strategies — all you need is your mind and your smartphone.
Some nights falling asleep quickly doesn’t come easy, and tossing, turning and thinking about not sleeping only makes it worse. You probably know the basic ideas like reading a book and turning off your electronics, but when those don’t work what can you do?
Turns out, there are some unconventional tactics that sleep experts have stumbled upon that rely on your own biology and psychology to induce relaxation.
Here are a few creative but simple strategies you can try practically anywhere to snooze faster and sleep better tonight. Of course, these don’t replace medical advice from your doctor, and you should still consult a medical professional if you have serious sleep problems. But bookmark this page and give these tips a try, and you might be surprised to find that they can make a big difference between a restless night and sweet dreams.
Breathe with your mind.
Breathing patterns play a role in our autonomic nervous system, which regulates heart rate, muscle tension, motivation, and other aspects of relaxation or excitement. Whereas rapid, shallow breaths can create a sense of anxiety, deep, slow breaths can be calming.Place the tip of your tongue against the ridge behind your upper teeth throughout the exercise (inhaling and exhaling).
Exhale completely via your mouth, making a “whooshing” sound.
4: Now, close your mouth and inhale through your nose to a count of four.
7: Hold your breath for seven counts.
8: Exhale slowly out of your mouth to a count of eight, making the “whooshing” sound (pucker your lips if it feels awkward).