Twenty-seven percent of adults admit that most nights they have trouble falling asleep, while sixty-eight percent say that they have this problem at least once every week. This isn’t surprising. Many people are stressed, distracted, and haven’t invested in good mattresses in San Diego. Roughly sixty million people in the United States are affected by insomnia and, while treatments exist, there isn’t a cure-all method for any one person.
Since good sleep is necessary for both our physical and mental health, it can be very frustrating when it feels unattainable. Many people overwork themselves to get tired but end up creating more adrenaline and anxious energy in the process. So, what is the best way to fall asleep on your mattress? Experts say you have to retrain your brain. Here are some of the best methods to trick your brain into falling asleep, and staying asleep:
Hide the Clock
The worst thing you can do when you’re having trouble sleeping is look at the clock. Many of us know the feeling of lying in bed for what seems like hours, even if it’s only been minutes in reality. We might feel tempted to check the clock to know how long we’ve been awake, but this will only cause more stress and pressure to fall asleep. When you start to think about time and schedules, your mind will become active in a way that will make it difficult to fall asleep after. Plus, if you’re checking the time on your phone, then you might become distracted by other notifications. Avoid all of this by placing your phone face down and covering any digital clocks in your room with a small towel or blanket.
Try Breathing Exercises
There is a technique called the 4-7-8 method which is known for helping people fall asleep on their mattress. In this breathing exercise, you do a series of breath counts that help calm your mind and your body. It also increases oxygen to the brain and slows your heart rate. Here’s how it works:
Lift the tip of your tongue to the back of your upper teeth.
Exhale through your mouth.
Inhale through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale through your mouth for a count of 8.
Repeat three more times.
Minimize Light Exposure, Decrease Thermostat
There are certain environmental conditions that can affect how quickly you fall asleep. For example, natural or artificial light can make your brain stay active and wide awake. If you have a lot of light exposure in your room, then this may make it even more difficult to drift off to sleep. Experts recommend getting blackout curtains in order to encourage the production of melatonin. You can also try making your room a little bit cooler. Naturally, our core body temperature decreases during sleep. Experts recommend keeping your bedroom somewhere between sixty and sixty-seven degrees Fahrenheit.
Whether you’re familiar with meditation practices or not, it can be helpful to focus on something positive when you’re trying to get to sleep. Picture your happy place, repeat a mantra, or list off all the things you’re grateful for. Meditation can help you brush off any frustrations from the day and allow your body to wind down for a good night’s sleep.
Use Reverse Psychology
Believe it or not, reverse psychology can work even on ourselves. You can tell yourself not to sleep by keeping your eyes wide open and saying “I will not sleep” over and over. Before you know it, you might find yourself getting sleepy. Eventually, your body will give up on not sleeping and you will end up falling into a deep slumber after all!
If you’ve had your mattress for close to 8 years, then it’s probably time to get a new one. Finding the right mattress for your sleep preferences is crucial to falling asleep faster and staying asleep. Enjoy better sleep on a quality mattress like the mattresses of Mattress Sale Liquidators in San Diego!