Getting to sleep can be a challenge at times with so many things on your mind and your brain won’t turn off. I think everyone at some stage has had this problem!

Here at Respirico we have put together some tricks to help you get to sleep.

  1. Make sure you have a comfortable pillow and mattress! If you are finding you are fighting with your pillow to get it comfortable, that’s when you know you should invest in a new one. Likewise with your mattress and a new mattress can also help with posture.
  2. Avoid that afternoon power nap!
  3. Try relax and wind down before going to bed! Sit your tooshy down and watch some TV or read a book. Some even say a warm glass of milk helps them to relax before bed.
  4. Avoid using your phone,computer or/and tablets (anything bright) at least an hour before going to bed. The lights from these can keep you up all night!
  5. Try and do some exercise that day (but not at the expense of your sleep). 20-30 minute power walk can do the trick, even if its around the office.
  6. Design your room environment to be sleep friendly. Free from any noises and lights.
  7. Keep a sleep routine and try to get to bed at the same time each night.
  8. The last trick is breathing exercises. Try the 4-7-8 technique:

– Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.

– Exhale completely through your mouth, making a whoosh sound (if your sleeping next to someone maybe skip the whoosh).

– Close your mouth and inhale quietly through your nose to a mental count of four.

– Hold your breath for a count of seven.

– Exhale completely through your mouth, making a whoosh sound to a count of eight.

This is one breath. Now inhale again and repeat three more times for a total of four cycles.

Hope these tricks can help you sleep happy!

If you have any other tricks to getting to sleep, we would love to know.

Sources:

https://sleepfoundation.org/excessivesleepiness/sleep-tools-tips/healthy-sleep-tips

http://www.popsugar.com.au/fitness/Breathing-Trick-Help-You-Fall-Asleep-Relieve-Anxiety-36624454