What If You Can't Fall Asleep?

Having trouble sleeping? Try these things to get some rest faster! I'm not a doctor, so make sure you contact a medical professional to get a solid plan in place.

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Script:
What Can You Do To Fall Asleep Fast!?

Getting a good night’s rest is important for your physical and mental health. But for many people, falling asleep can be a challenge. There are a lot of different reasons why this could be the case, such as overstimulation from electronics, sound or light disturbances, certain medications, or stress. Identifying and eliminating the cause can get you over that hurdle, but if you’re still having trouble, there are other things you can do to help you fall asleep.

What it all comes down to is relaxation, baby! When you’re in bed and ready to sleep–after you’ve gotten rid of any sources of stimulation–its time to relax your body and mind. Since that’s easier said than done, let’s go over a few different relaxation methods: The first is controlled breathing or pranayamic breathing. This is a series of slow, deep breaths in through your nose and out through your mouth. Scientists believe this has an effect on both the nervous system and the production of melatonin, which helps to relieve stress and promote relaxation. Another relaxation method you can try is mindfulness meditation. This couples slow, steady breathing with focusing on the moment. Studies have found that it helps to manage stress and reduce anxiety. One way of doing this is through body scan meditation. This works by paying attention to the things your body is experiencing, like the position of your head or the sensations in your legs. This helps you keep your focus on what’s happening right now. Or you could try progressive muscle relaxation. This method was reportedly used by Navy airmen during World War II to fall asleep in just 2 minutes, and some military service members still use it today. In this method, while you slowly breathe in and out, you tense and then relax each group of muscles, working your way down your body. While this technique was developed to help patients with anxiety, studies have found that it can also effectively treat chronic insomnia and reduce the time it takes to fall asleep.


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Animation by Robert Grisham
Written by Ashleen Knutsen

Sources for "Why Can't You Sleep?
https://www.healthline.com/hea....lth/sleeping-difficu
https://www.sleepfoundation.or....g/insomnia/treatment
https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC63618
https://newsinhealth.nih.gov/2....012/01/mindfulness-m
https://ggia.berkeley.edu/prac....tice/body_scan_medit
https://www.sleepfoundation.or....g/insomnia/treatment
https://www.sleepfoundation.or....g/sleep-in-the-milit
https://medium.com/an-idea/rel....ax-and-win-summary-d
https://www.thesoldiersproject.....org/military-method
https://www.va.gov/WHOLEHEALTH....LIBRARY/tools/progre
https://watermark.silverchair.....com/sleep-22-8-1134.
https://www.uofmhealth.org/health-library/uz2225
https://www.healthline.com/hea....lth/what-is-jacobson
https://www.unr.edu/counseling..../virtual-relaxation-

#lifenoggin #education #sleep

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