Try Navy’s 2minute sleep practice
This method were used on fighter pilots who would often make avoidable mistakes as a result of stress and ultimately sleeplessness.
In fact, they were designed to allow them to fall asleep, even while sitting up. And after 6 weeks, they claim that 96% of the pilots could fall asleep in less than 2 minutes.
First, you need to systematically relax each part of your body.
Take a deep breath.
Close your eyes and begin to focus on your face.
Picture every muscle slowly relaxing.
If you need help, squish and squint your face first and then let it relax.
Breathe out as you feel your cheeks, tongue, mouth and jaw relax,
even imagining your eyes sinking into their sockets.
Then, slowly make your way down your body and do the same thing to each muscle group tighten and then relax your shoulders, then arms, from forearms to fingers, chest and legs and finally your feet;
all while breathing deeply and focusing on the relaxation.
Once you’ve gone through the whole body, focus on clearing your mind into a meditative state.
As thoughts about your day or images pop into your mind,
try not to dwell on them and let them pass.
Simply thinking through motions can stimulate your muscles to involuntarily contract.
Much like meditation, don’t let the thoughts consume you.
Try to focus on breathing in and out,
or you can visualise yourself in a calming location,
like on a warm summer’s day in a hammock swaying slowly back and forth.
If you can’t stop your thoughts,
they suggest repeating “don’t think don’t think don’t think…” for 10 seconds.
It may sound silly or fairly simple,
but it’s the practice that makes perfect.
Take a warm shower before bed
You might think being all warm and fuzzy is what makes you sleep
but it’s actually kind of the opposite. When you’re exposed to hot temperature, the body can’t hold on to the heat and sends blood to the surface of your skin, giving you that flushed red appearance.
Once you step out of the warmth, the dilated blood vessels radiate out the inner heat to your environment
and your core body temperature plummets. This triggers the body and brain to think it’s sleepy time.
Avoid coffee before bed
coffee, colas, some tea and even chocolate, can take as long as eight hours to wear out fully
and nicotine is a stimulant. So avoid them too late in the day.
It’s also worth avoiding eating too close to bed. While some studies show avoiding diets that are excessively biased towards carbs will help, it’s better to just avoid being too hungry or too full before bed.
Workout 6hr before bed
exercising and being physically tired can help you fall asleep faster, but working out right before bed can keep you up longer.
So earlier in the day is better and same goes with naps, they’re great but don’t take them after 3 p.m
or it’ll be harder to fall asleep at night.
Relax your mind and body before bed
Make sure you’re actually relaxing before bed.
If you try to sleep and you’re thinking of tomorrow’s work, your brain just won’t be ready. Avoid exciting activities like starting next mission in games or next episode of your favourite show. A relaxing activity within the hour before bed like reading, is the perfect ritual to put you in the right mindset.
Try to Sleep and Wake at same time everyday
Believe it or not, our mind has internal clock which maintains our sleep schedule, breakfast, bowel moment etc. Regularly changing the sleep time will mess with all the time tables our mind manage According to the Center for Disease Control (CDC), not proper sleep and regular change in sleep schedule may lead to Chronic diseases include diabetes, cardiovascular disease, obesity.