Malaysians are suffering from burnout and sleep deprivation more often.
Part of this is due to the high-paced, stressful lifestyle many take on to try and make a decent living.
For others, it is pushing themselves to get into a top university.
In 2016, it was reported that, due to stress and lack of rest, depression is on the rise; and by 2020, this mental illness will have reached an epidemic scale.
One way to take the stress, depression, and frustration is to get a good night’s sleep.
Plus, sleep is the time our bodies recover, repair muscles and tissues, and soak in everything we learned.
But if you are worrying too much prior to turning off the lights, you will wind up struggling with insomnia.
So how do you cure insomnia?
To start, try these 7 tips and tricks for falling asleep faster:
1. Try to Force Yourself to Stay Awake
Reverse psychology will work wonders for you and is usually included in every How To Sleep Fast list.
Instead of staring up at the ceiling or at the clock, thinking about how nice it would be to go to sleep, insist on keeping yourself awake.
When you think to yourself, “No, I have to stay awake,” you lose the anxiety about the need for sleep.
Thus, stress is reduced and you will fall asleep more quickly.
It is simple and may not always work, but try this technique before moving on with the rest of the list.
2. Use an Acupressure Mat
You may be looking at acupressure mats and thinking to yourself, “How are those prickly discs every going to help me relax?”
Think of an acupressure mat as a more affordable, portable acupuncture session without the puncturing part.
The little discs push against the skin to create pressure the works much like a needle would to help the following ailments:
- Back pain
- Muscle tension
- Muscle pain
- Restless leg syndrome
- Sleep disorders
Naturally, all of these benefits coalescence into the bottom one, which be improving the quality of your sleep by relieving some tensions and pain that would prevent you from falling asleep quickly.
Using your acupressure mat is also uncomplicated.
Perhaps before a warm shower or after, you can lay on your mat for 10 to 20 minutes.
This will provide you with total relaxation that will last well until you have fallen asleep.
Simply lie down on the mat and let the body release down. That is all there is to it.
When you first use the mat, only do so for 5 minutes the gradually work yourself up to longer duration in different positions.
3. Do an Activity for 10 Minutes
If you are worried about how to fall asleep quickly, simply lying in bed and worrying about it is only going to stress you out.
Chances are this is something of a habit that you need to break.
If you are having trouble falling to sleep in under 15 minutes, get up and do an activity that requires both mind and body to work.
The key is teaching the brain to disassociate your bed with being awake.
Spending too much time in bed not sleeping actually makes it harder to sleep!
Do note that this activity does not include playing games on your phone – or any other electronics for that matter!
The blue light will actually make your brain think it is time to be awake, so steer clear of the blue light from your computer or TV screen and opt for a puzzle or board game instead.
Or, opt for some relaxing yoga postures.
4. Nix the Noise
Depending on where you live, you may be hearing the next door neighbors partying on the balcony, hear car horns and laughter, or have your spouse snoring loudly into your ear.
Whatever noise is keeping you awake is going to do so until it stops – but who knows if and when it will?
That is why you need to cancel out the noise with some binaural beats or a relaxing soundtrack.
It has been recommended from a 2008 study that listening to music with 60 to 80 beats per minute at least 45 minutes prior to going to sleep helps you get to sleep faster. Binaural beats will induce deeper, more restful sleep.
You can up the comfort level by purchasing headphones or earbuds designed for sleeping (or noise cancellation).
5. Progressive Relaxation
This is one technique for curing insomnia that is recommended around the world.
The Mayo Clinic, a forerunner in Health and Wellness, describes progressive muscle relaxation as the focus of “slowly tensing and then relaxing each muscle group.”
The technique is simple to do and can be done either while laying on a yoga mat or in bed as you try to fall asleep.
You begin by breathing. Inhalations and exhalations should be even.
Start by tensing and relaxing the muscles in your face (however it feels right to you) then progress down through the arms, torso, hips, legs, and lastly, your toes.
If you reach the bottom and do not yet feel entirely relaxed, you can begin to work your way back up.
Tense your muscles for 5-10 seconds then relax for about 30 seconds.
6. Stay Cool and Dark
The human body does some pretty cool things autonomously.
For example, our biological clock, also known as the circadian rhythm, triggers a cooling of the body when our bedtime comes around.
For the most sleep-friendly temperature, try to bring your room between 15 to 20 degrees Celsius.
Cool, dark rooms are the most comfortable for a reason. Once you feel cool, being in total darkness will stimulate the release of melatonin, a hormone that triggers the need to go to sleep.
Melatonin will also cool your core temperature, reaching its lowest point between 2:00-4:00 AM.
And if you are one of those people who get cold feet, invest in some compression socks!
Time to celebrate, beer fans! Hops, the flowers that are used in the brewing of beer, are actually full of calming phytonutrients.
Hops have even been used as an extract for sleep medication, because of the sedative qualities for both anxiety and insomnia.
This means that, while you may not be up for drinking a bottle of beer right before going to sleep – especially if you have to wake up early for work – you can buy a hop extract.
This medication is usually available online from organic retailers. Aim for a dosage between 30 to 120 milligrams, depending on your bodyweight.
Take it at least 30 minutes before getting under the covers.
Conclusion – How to Cure Insomnia
Next time you are having a difficult time getting some shut-eye, refer to these 7 tricks for how to fall asleep quickly.
Prior to going to bed, make up a relaxation ritual for yourself that involves lying down on your acupressure mat or some progressive relaxation.
Shut off the electronics.
Also remember that it is important your room cool and dark so that the natural rhythms of your body can take over!