Ultimate Sleep Hacks: How to Get the Best Rest Every Night
You have to be at work in six hours, but amid the thousands of other ideas racing through your head, this fact is soon forgotten.
You're not alone in this scenario, sound familiar?
Anyone can enhance the quality of their sleep by making a few simple changes to their daily routine and bedroom surroundings, and you could even find methods to lessen your overall need for those five additional minutes in bed.
We offer our three favorite sleep hacks in this post so you can discover how to obtain the best night’s sleep of your life without making drastic lifestyle changes.
You’re in bed with your laptop on a Monday night, your iPhone ringing from the nightstand.
1. The military approach
Don’t be scared now. Despite its name, it does not entail deployment in a conflict zone, even though this is where it originated. Generals and other commanders were concerned about the exhaustion and stress that sleep deprivation caused their troops.
Using the expertise of the time, a new approach that combined physical and mental relaxation was devised. This technique is supposed to ensure sleep in around 90 seconds. Why don’t you give it a shot? The Military Method is divided into seven stages.
You only need to complete the following:
- Your entire face should be relaxed.
- Drop your shoulders to relieve stress.
- Allow your arms to fall to your sides naturally.
- Exhale slowly, allowing your chest to relax.
- Relax your thighs, calves, and legs.
- Allow yourself ten seconds to clear your mind.
- For 10 seconds, keep repeating the phrase “don’t think.”
2. 4-7-8 Breathing Technique
Let’s go on to another technique if you’re still awake. This time, the emphasis is on breathing, specifically on developing a pattern that will help us cross the threshold into the world of sleep. The 4–7–8 breathing method is a straightforward five-step strategy that needs you to –
- As you exhale through your mouth, part your lips slightly and produce a whooshing sound.
- Silently inhale via your nose after closing your lips. In your thoughts, count to four.
- Then, for 7 seconds, hold your breath.
- Exhale for a total of 8 seconds.
- For four complete breaths, repeat this cycle.
Finally, consider the technique of Progressive Muscle Relaxation. The goal of PMR is to tense (without straining) and then relax distinct muscle groups. Working your way through the body until the intended impact - sleep.
Doesn’t this sound simple? This is how it’s done:
- To strengthen the forehead muscles, raise your brows as high as possible for 5 seconds.
- Feel the stress go as you relax these muscles. Take a ten-second break.
- To generate tension in the cheeks, smile widely. Hold for 5 seconds before letting go.
- Take a ten-second break.
- Close your eyes and squint. Stay in this posture for a total of 5 seconds. Relax.
- Take a 10-second break
- Tilt your head back slightly and gaze towards the ceiling. Hold the position for 5 seconds. As your neck drops back onto the cushion, take a deep breath, and relax.
- Take a 10-second break.
That’s all there is to it. You have some excellent ideas from the tips of your toes to the top of your head to get you started — or rather, to get you to sleep. Sweet slumbers!
3. Put that body to work
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