3 Tricks When You Can’t Seem To Snooze

Perhaps you face this frustrating problem night after night, and nighttime has ended up being more of a worry-causer than a relaxing thing to look forward to. Research shows that constantly being worried about falling asleep sets up a vicious cycle of anxiety surrounding bedtime. Here are some tips and tricks to help you fall asleep in no time!

#1: The ‘Military Method’

Perhaps the most effective method on the list especially when practiced, the ‘military method’ was developed to help deployed military personnel fall asleep in the worst possible conditions - think gunshots ringing crisp in the air, aerial bombardments whizzing overhead and air-raid sirens blaring in the background.

Here’s how it works:

1. Thoughtfully and intentionally relax every part of your body slowly, from head to toes.

Start with your forehead, cheeks, tongue then jaw. Move on to your shoulders, feeling your muscles drop and tension escaping. Let your hands drop and dangle by the side of your body. Inhale and exhale deeply, relaxing your chest and core. Go down to your lower body, relaxing your hips and glutes. Finally, relax your legs, thighs, feet and toes.

2. Now, imagine a scene that is calm and tranquil.

What is your happy place? Let yourself escape to it… Imagine cuddling with your significant other or your crush, reading a book in a comfy nook with a steaming cup of tea, or laying on the beach listening to waves lap on the shore with a cocktail in hand. Anything works, as long as it helps you breathe easy.

Can’t imagine a scene? Try repeating the words “don’t think” out loud to remind yourself to let go of any pressures or expectations you have for this exercise. The more loosened up you are, the easier it will be to conjure up a scene that relaxes you - and with more practice, sleep should come quicker the next few times you sink into your bed.

It is important to note that certain conditions such as anxiety and ADHD are known to interfere with this method. If the ‘military method’ doesn’t work for you, don’t fret! Read on as we explore other methods that may suit you better.

#2: Deep Muscle Relaxation (DMR)

Also known as progressive muscle relaxation, DMR helps to relax all the muscles in your body by tensing and relaxing them in quick succession, releasing stored up tension in the process. This method tackles sleep problems commonly faced by sufferers of insomnia.

To get your mind into the right space before you start, inhale and exhale deeply, repeating this 10 times. Focus on the flow of your breath.

Done? Let’s carry on.

1. “Flex” your forehead muscles by raising your eyebrows as high as you can for 5 seconds.

2. Relax your muscles immediately after. Feel how there is now less tension in your forehead than before? Rest for 10 seconds, letting yourself be as per normal.

3. Following so, smile as wide as possible to tense up your cheek muscles. Hold this for 5 seconds, then relax immediately. Pause for another 10 seconds.

4. Moving on to your eyes and jaws, squeeze them tight for 5 seconds. Immediately afterwards, relax. Rest for 10 seconds before continuing on to the next set.

5. Move down to the other parts of your body including the shoulders, chest, arms, thighs, calves and finally, the feet.

6. Don’t fight the tiredness and relaxation that sets in. Even if you have not finished the process for every body part, let yourself drift off to sleep.
   

Because this method focuses on each body part, your entire body should be relaxed by the end of the process. You should feel a sense of calm. Focus on the sensation of heaviness and security, and before you know it, sleep will come.

#3: The 4-7-8 technique

The 4-7-8 breathing technique is a slightly more technically demanding technique to carry out as it makes use of meditation and visualization. While it may be harder to pick up, it becomes more effective with practice!

It is important to note that if you experience breathing difficulties and/or suffer from asthma, you should consult a doctor before proceeding.

Before starting, place the tip of your tongue at the point where the back of your two front teeth meets the roof of your mouth. Remember to keep it there during the entire process.

1. Take a deep breath and exhale deeply. The cycle starts after this.

2. Close your mouth and inhale through your nostrils, counting to 4 in your head. The speed of the counting is unimportant, instead, focus on keeping a pace that is comfortable for you.

3. Hold your breath for 7 counts. (If you find yourself experiencing any extreme discomfort at this step, let yourself breathe!)

4. Exhale for 8 counts. Air should be escaping by the sides of your tongue as the tip of your tongue remains at the roof of your mouth. If you hear a whooshing sound, you’re doing it right!

5. Repeat cycle 3-4 times. Remember to focus on your breath!

With practice, you should be able to carry out the 4-7-8 technique instinctively without much thought. Let your body give in to the calm that sets in after every cycle, and eventually, you might find yourself drifting off to sleep!

While the above methods are effective in leading us to slumber, we can also tweak our bedtime habits to make sleep become an even more pleasant experience! Check off this handy list before you sleep:

• Do you wear the proper attire to sleep? Pajamas should be made of comfortable material (eg. cotton, linen, silk) and should be a relatively loose fit that makes movement easy.

• Say goodbye to your screens! Blue light emitted from phone and computer screens are disruptive to your sleep cycle. (can link the blogpost on sleep myths(?) here!)

• Leave your work at your desk, and journal your worries and to-do lists down before getting into bed to clear your mind. Getting into the right headspace before lights-out will help ease you into slumber.
  

We hope that these methods will help bring some relief into your nighttime routines! Knowing that there is restful sleep waiting ahead of you through the night is one of the best feelings in the world - and you deserve that every night.

Sweet Dreams!