Four Things to Try if You Can't Fall Asleep Quickly

Long Island NY

01 March, 2021

4:12 PM

Description

Luxor Nursing and Rehab at Sayville with Four Things to Try if You Can't Fall Asleep Quickly Nearly half of all American adults say they have trouble falling asleep, and that generally gets worse as we age. But getting adequate sleep (between seven and nine hours per night) is one of the best things we can do for your body. A consistent lack of sleep can lead to poor metabolism, weight gain, lack of concentration, and a general sluggishness. If you're looking to be able to get some shut-eye once you hit the pillow, read on because Luxor Nursing and Rehab at Sayville has four methods to try if you want to fall asleep faster. 1. 4-7-8 Breathing Technique Experts say this breathing method can help drop stress hormone levels and put your mind at ease as you drift off to sleep. The method starts by inhaling through your nose for a count of four; hold your breath for a count of seven; then purse your lips and exhale for a couple of eight. Repeat this four times. 2. Body Scan Meditation With this method, you'll want to focus on each part of your body. You'll want to tense up each part—hands, arms, shoulders, abdomen, legs, feet, etc. Take a deep breath in before doing so, tense up the body part for a few seconds, then let the tension go as you slowly exhale. 3. Listen to ASMR ASMR, which stands for autonomous sensory meridian response, is a relaxing sensation that goes from the back of your head down your spine and is triggered by listening to certain sounds. You'll want to avoid using your smartphone before bed because the blue light can trick your body into thinking it's daylight out, but there are several ASMR videos and apps you can start and set your phone face-down on the nightstand to help you relax. 4. Don't Lay There Tossing and Turning If you can't fall asleep after 15 or 20 minutes, experts say you should get up and do something that isn't too stimulating, such as reading. Do that for 20-30 minutes and go back to bed. If you still can't fall asleep after another 15-20 minutes, repeat the process. To learn more about Luxor Nursing and Rehab at Sayville and all of the services they offer, visit http://www.sayvilleluxor.com/.