4 natural ways to help people with insomnia fall asleep easily

In fact, many people are having trouble sleeping, even chronic insomnia. This condition makes the body tired, reduces concentration and causes many long-term health effects, according to the health website Healthline (USA).

To fall asleep easily, people can apply the following methods:

Try the 4-7-8 breathing method

The 4-7-8 method is a mindful breathing exercise designed to reduce stress and promote relaxation. It involves breathing in for 4 seconds, holding for 7 seconds, then breathing out for 8 seconds.

This breathing technique can be done before bed or any time you feel stressed. It can help reduce anxiety, lower blood pressure, and induce relaxation, which can help you fall asleep more easily.

Wear socks to bed

For people who have trouble sleeping, especially when the air temperature drops, wearing socks can help them sleep better. The reason is that cold feet will cause more blood to flow to the feet to warm them up. As a result, the body temperature will decrease slowly. When the body temperature decreases, we can fall asleep more easily.

Additionally, for menopausal women, wearing socks to bed can help relieve some of their hot flashes, thereby making it easier to sleep.

Use a weighted blanket

Weighted blankets may be thin and soft, but they are heavier. They were originally developed as a therapeutic tool for people with sensory disorders and autism. Experts say the gentle pressure they provide helps regulate many bodily functions, such as heart rate, blood pressure, and even digestion.

Additionally, weighted blankets can help reduce anxiety and help you fall asleep more easily. A study published in the Journal of Clinical Sleep Medicine found that sleeping with a weighted blanket helped reduce symptoms of insomnia.

Listening to music

Listening to music right before bed is a great way to relax your brain and help you fall asleep faster. Research published in the Journal of the American Geriatrics Society found that listening to soothing music before bed can help you fall asleep more easily and improve the quality of your sleep, according to Healthline.