by Caitlin H,
August 20, 2024
Are you one of those people who find your mind starts racing when you lie down to sleep, no matter how tired you are?
You are certainly not alone. The Centers for Disease Control and Prevention (CDC) reports that about 15% of adults report having trouble sleeping, with women making up the majority. According to a study published in Sleep Health, more and more Americans are having trouble falling asleep.
Here’s the thing: getting quality sleep is essential when reaching your weight loss goals. The National Institutes of Health (NIH) shows several studies that show that sleep disorders and lack of sleep increase the risk of obesity due to association with overeating, eating high-calorie / low-nutrition foods, and reducing energy. Lack of sleep is associated with poor impulse control, which plays an important role in food addictions.
That’s all well and good, but can you do anything to help your body sleep – especially when your mind is racing?
Below is a list of five sleep steps you can try to get to dreamland as soon as possible, even when your spinning thoughts refuse to shut the heck up.
1) Turn off the air conditioning.
We all know how good the “cool side of the pillow” feels. It turns out that having a cool room with a temperature of about 60-65 degrees can go a long way in helping you fall (and stay!) asleep. That’s because your body releases heat when you sleep, and the lower your body temperature, the more likely you’ll sleep better.
2) Do the 4-7-8 breathing process.
It focuses on yoga and was developed by Dr. Andrew Weil, the 4-7-8 breathing technique is a circular practice used by many to fall asleep faster. To do it:
- Touch your tongue to your front teeth.
- Exhale with open mouth, making a “whoosh sound” while doing it.
- Close your mouth and breathe in through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Blow through your mouth completely for 8 seconds.
- Repeat until you fall asleep.
3) Try the military method.
Military members often have to work odd hours and shifts, sleeping well sometimes outside of the normal 10pm-6am hours that many of us follow. The military method is a tried and true practice many of them swear by sleeping at any time of the day. Doing it involves deliberately relaxing each part of your body:
- Find a comfortable sleeping position, rest your face, put your arms by your side, and relax your shoulders.
- Take deep breaths in and out to relax your chest and body.
- Relax your legs and come down to your feet.
- Bring a peaceful sight to mind, such as a quiet ocean or a beautiful forest path. If you find yourself experiencing disturbing thoughts, recognize what they are and bring your mind back to a peaceful perspective.
4) Focus your mind on beautiful images.
Like a military technique, focusing on a peaceful vision or memory is another good way to fall asleep. As you bring the memory to the forefront of your mind, mentally imagine pushing the stress out of your body. Then, take a deep breath as you work to recall every part of the peaceful vision or memory: how you felt, what you saw and smelled – the full sensory experience.
5) Wash or shower.
If you’ve tried several techniques and still struggle to fall asleep, it may be time to take a warm bath or shower. An analysis published in ScienceDirect found that warm water before bedtime can help you fall asleep faster. Just like keeping your room cool, getting out of warm water shocks your body, signaling that you need to rest and possibly making it easier to enter dreamland.
The Bottom Line
Anxiety caused by not being able to fall asleep quickly can be crippling. Interrupt it with any of these natural sleep methods to get the rest you need for the day and better reach your weight loss goals.
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Author: Caitlin H
Food to Go Community Manager
Caitlin is the community manager for Diet-to-Go and an avid runner. Interested in connecting with others online and maintaining a healthy, active lifestyle. He believes that moderation is the key, and people will have more success in losing weight if they engage in a healthy diet with a sense of fitness.
