Millions of people around the world face sleep problems. Sleep specialist Emma Kessler shared which methods help fall asleep faster and improve sleep quality.
Fundamental Principles of Healthy Sleep
To reduce the likelihood of insomnia, it is essential to establish basic habits:
adhere to a regular sleep and wake schedule;
avoid coffee, tea, and other stimulating drinks three hours before bedtime;
engage in physical activity during the day;
apply relaxation techniques before going to sleep;
create a comfortable environment in the bedroom that promotes rest.
The expert also recommended refraining from using gadgets for several hours before sleep, as their screens suppress the production of melatonin — the sleep hormone.
Methods for Quick Falling Asleep
If maintaining a schedule does not yield results, one can try special techniques.
The “4-7-8” method is based on controlled breathing: inhale for 4 seconds, hold the breath for 7 seconds, and exhale slowly for 8 seconds. This helps reduce stress levels and prepare the body for sleep.
The “Military Method” involves sequentially relaxing all muscle groups, starting from the face and gradually moving down to the neck, shoulders, arms, and further down the body.
Another effective way is visualization. According to Kessler, one can use the “Walk” technique. For this, you need to take a few deep breaths to activate the parasympathetic nervous system and reduce anxiety levels. Then, you should mentally imagine a pleasant place, such as your grandmother's house, and imagine walking there, focusing on the smells, sounds, and sensations.
Such methods help distract from anxious thoughts, relax the body, and speed up the process of falling asleep.
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