So, you’ve finally got the chance to lay down in bed and sleep after a long day full of stress. You rest your head on your pillow and close your eyes ready for sleep to take over. 

Minutes later, you’re still awake. Hors later, you’re still awake.

Has this ever happened to you? Try out these few tips to catch some Zs:

1. Military Secret -CONFIDENTIAL- 

This tip is a standard practice in the US Army in the past. Here’s how to do it:

- Relax the muscles in your face and drop your shoulders, followed by your upper and lower arm, one side at a time

- Then, breathe out and relaxing your chest then your legs, starting from the thighs 

- Spend 10 seconds trying to clear your mind then think about one of the three following images:

- You’re lying in a canoe on a calm lake with nothing but a clear blue sky above you

- You’re lying in a black velvet hammock in a pitch-black room

- You say “don’t think, don’t think, don’t think” to yourself over and over for about 10 seconds

After practicing this technique for a while, you will find yourself falling asleep within 2 minutes

2. Bring the temperature down

All you have to do for this step is switch on the air conditioner and set the temperature real low. 

Apparently, when falling asleep, your body naturally lowers its temperature. Lowering the temperature will just help you get a kickstart to the sleeping phase.

3. Enter the sleep cave

30 minutes before you sleep, start switching off the lights or dimming the brightness. Put your phone away to avoid any artificial light. 

This step is going back to the basics. In cavemen days, they used to go in their caves and put out the fire so all that’s left is the quiet and peaceful darkness. 

4. 4-7-8 method

This is a method developed by Dr. Andrew Weil related to your breathing patterns. Here’s how to do it:

Place the tip of your tongue against the ridge behind your upper teeth throughout the exercise (inhaling and exhaling).

- Exhale completely via your mouth while making a “whooshing” sound

- Close your mouth and inhale through your nose to a count of four. Then, hold your breath for seven counts

- Finally, exhale slowly out of your mouth to a count of eight, making the “whooshing” sound

Heyy, wake up, you fell asleep just reading this!

5. Munch on some carbs

Not right before bed! You have to eat at least 3 to 4 hours before bed, for this tip to work. 

Have some easily digestible carbs like rice, potatoes or some bread.