Wearing Yourself Out For A Great Sleep


1# The 4-7-8 Method –


This is a cool method that has countless amounts of praise. The methodology behind it is to keep your breathing at a certain pace to induce sleep in under one minute. Dr. Weil gives these instructions:

  • Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.
  • Exhale completely through your mouth, making a whoosh sound.
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.
  • Repeat the cycle three more times for a total of four breaths.

2# Cleaning/Chores –

Woman cleaning kitchen counter

Remember that what we don’t want to do is keep ourselves entertained. So it’s recommended to clean parts of the house, hate doing the dishes, or does the bathroom need to be cleaned? Take care of it late at night, before you sleep. Mindless activities that make the brain weary are the ideal approach with this one.

3# Exercise –


A lot of articles will tell you that ¬†working out right before bed will keep you awake. They’re absolutely right, when your blood is pumping that much it can be extremely difficult to fall asleep. So instead don’t exercise right before you lay down. do it a few hours beforehand, I recommend at least four.

4# Wind Down –

Sleeping Thumbnail

It almost sound contradictory doesn’t it? Wind down, if you knew how to do that you wouldn’t have the problem your facing now, but it’s true. You can build an actual process behind your sleep schedule and stick to that routine. A solid example, reading a book and taking a bath before bed every night builds those signals that tell your body it’s time to slow down. if you’d like a solid routine¬†to build, take a look at this one.

5# Sex –


There’s no question that having a great sex life tends to improve the other areas of your life, but there’s even been proof that shows that Sex is an amazing way to burn some calories and get a fantastic sleep afterwards. After all, haven’t you heard the adage that men fall asleep after sex?