6 Popular Techniques to Sleep Better

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6 Popular Techniques to Sleep Better

• https//snoozeuniversity.com/techniques-to-sleep-b
  etter/

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The Military Sleep Technique

1. Relax the muscles in your face, including tongue,
   jaw and the muscles around the eyes
2. Drop your shoulders as far down as theyll go,
   followed by your upper and lower arm, one side at
   a time
3. Breathe out, relaxing your chest followed by your
   legs, starting from the thighs and working down
4. Spend 10 seconds trying to clear your mind, then
   picture a relaxing scene (e.g. Sitting in a boat
   on a calm lake)

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The 4-7-8 Breathing Technique

1. Lie down and relax your body
2. Breathe in for 4 seconds
3. Hold your breath for 7 seconds
4. Breathe out for 8 seconds

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Create a Fantasy World

• Creating a fantasy world in your mind where
  youre a character can give you a world to
  escape to at night.
• A few things to keep in mind here
• Try not to think about things that are too
  exciting
• Dont get bogged down in the fine details and
  overthink everything

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Counting Numbers

• There are a few ways you can do this
• Count multiples (i.e. 3, 6, 9, 12...) up to a
  certain point before repeating
• Count backwards from a target (usually 100-200)
• The idea is to give your brain something to focus
  on that is just complex enough to be engaging,
  but simple enough so that its not stimulating.

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Pretend to Be Tired to Trick Your Mind

• Just like smiling can make you happier, you can
  also pretend to be tired to make your brain think
  that you must be sleepy
• Yawn
• Focus on how heavy your eyelids feel
• Close your eyes just a bit
• Walk slowly
• Talk slowly

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Listen to Boring Podcasts or Guided Meditations

• If youre not a fan of music at night, there are
  plenty of podcasts and guided meditations that
  can help you relax (podcasts are essentially a
  lazy way of reading).
• For example, listen to podcasts about history or
  engineering that will allow you to zone out like
  you used to in school.