1. Lower the temperature
When bedtime teas don’t seem to work for you anymore, lower the temperature. As we fall asleep, the temperature of our bodies cools down, and it warms up again when we get up. Therefore, if the room temperature is way too warm, you might experience trouble falling asleep.
Set your thermostat at a temperature between 60–67°F. As soon as you find the right temperature for you, you’ll most likely forget about your sleeping pills.
However, if everything seems alright with room temperature, you can also try taking a warm shower. It will tell your brain that it’s time to go to bed. Some studies prove it. Numerous studies concluded that a hot shower or bath before bedtime could enhance sleep parameters like sleep quality and sleep efficiency.
The latter (sleep efficiency) refers to the exact amount of time spent sleeping.
Doctors recommend taking hot showers or baths (104°F–108.5°F ) at least one hour before bedtime for better results.
2. Try the 4-7-8 breathing method
This breathing pattern was developed by Dr. Andrew Weil in order to help people fall asleep faster. Like all breathing techniques, the 4-7-8 method allows your body to enter into a deep relaxation state.
It is particularly amazing for those who are unable to sleep due to worries and anxiety. If that’s also the case for you, check out the following steps:
- First, part your lips. Make a ‘whoosh’ sound while exhaling through your mouth.
- Next step, close your lips and inhale quietly through your nose for about 4 seconds.
- After that, hold your breath for approximately 7 seconds.
- Lastly, make another ‘whoosh’ sound while exhaling through your mouth for 8 seconds.
Repeat the cycle mentioned above at least 3 more times. It’s not difficult at all, and you may love this breathing method as soon as you discover its sleep-promoting benefits.
