Ways To Fall Back Asleep

Many of us have experienced insomnia. Some of us at least once every month. How was your experience like? There was once I laid in bed from 9 pm and found myself flipping back and forth till it was already past midnight. The feeling of not being able to fall asleep when you know your body and eyes are already feeling the tiredness… it can be quite frustrating, really.

So what are some ways to try to fall asleep and beat insomnia?

4-7-8 Breathing Technique

This technique forces your mind and body to focus on regulating your breath. Breathe quietly through your nose for 4 seconds. Hold for 7 seconds. Breathe out through your mouth for 8 seconds, making a slow whoosh sound. Repeat steps till you fall asleep.

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Have some chamomile tea

One of the beneficial properties of chamomile tea is that it is caffeine-free. It has long been known as the go-to drink to help people relax before bedtime and help you fall asleep. If you have to pick a choice of tea before bedtime, definitely go for a cup of warm chamomile tea.

Listen to a sleeping podcast or music playlist

We highly recommend this playlist from Spotify. It is called Sleeping Music: Calm Music to Help You Sleep, Natural Sleep Aid, and Relaxing Piano for Sleep Music. Yeah, the title is pretty long but it does the trick!

Reduce screen time 2 hours before your bedtime

We’ve gone through this before over at our Instagram Stories. Our digital devices give off blue light which interferes with our body’s production of melatonin – also referred to as a ‘sleep hormone’. Melatonin helps to let our body know when it’s time to sleep and wake up. Therefore, always remember to reduce screen time 2 hours before your bedtime. Turn on the Night Mode on your devices to reduce screen brightness and the blue light emitted if you have some last-minute emails to reply to.

Use a Lavender oil diffuser or pillow spray

Just like how Chamomile tea is the go-to tea for helping you fall asleep, Lavender is a popular scent as a natural sleep aid and for relaxation. Sometimes you can even find a Lavender pillow spray provided for you in your hotel room. Hotels know that guests may be experiencing insomnia and offers to help you sleep better with a calming scent. The Lavender scent helps to improve your quality of sleep and the time spent in slow-wave sleep, which also means falling into a deep sleep. Um shiok. What other ways have worked for you? Do let us know through DM on Instagram and we’ll add it to this list.