So, your wedding has finally happened. And you’re probably so overwhelmed with emotions that falling asleep doesn’t seem to be possible soon.
Don’t worry: this situation is typical for just married couples, so you’re not alone.
The great news is you can easily get away from the emotional overload and score for yourself some revitalizing sleep with these five tips.
#1 Use Breathing Practices
Focusing on your breath is the easiest way to help yourself fall asleep. To get the maximum effect, close your eyes so that nothing would distract you and focus on your relaxed breathing.
Here are the three most common breathing techniques you can try:
- 4-7-8 method. Some people report falling asleep under 60 seconds with this one. All you need to do is to deeply inhale through the nose for 4 seconds, then pause your breath for 7 seconds, and exhale through your mouth for 8 seconds. Repeat the cycles as long as it is needed for you to start drifting off.
- Three-part. This is the second widely used technique due to its extreme simplicity. First, you need to inhale deeply. Then, exhale all the air and focus on how your body feels. After repeating this cycle for a few times, try to slow down your exhalation until it’s two times longer than the inhalation. That’s it.
- Alternate nostril breathing (nadi shodhana pranayama). For this technique, you should sit on your bed with your legs crossed. Place your left hand on your left knee and your right thumb against your nose. Now, close the right nostril and breathe the air out. Inhale through your left nostril. Now, open your right nostril and exhale through it while closing the left one. Continue this rotation for 5 minutes straight or until you feel sleepy.
Interesting fact: a study conducted on healthcare students showed that those who practiced alternate nostril breathing with their yoga trainer felt less stressed afterward. So, you can use this technique when you need some relaxation, and not only for falling asleep.
#2 Warm Yourself Up
Another easy way to set yourself in the mood for sleep is warming up. You can choose one of the following ways or combine them at your choice:
- Have an evening drink. Chamomile or peppermint teas are the best choice. Or, you can have a cup of warm milk.
- Take a warm bath or shower. Not only this warms you up. Water streams can also provide a slight massage effect for additional relaxation.
- Stretch. Doing some light physical activity helps raise body temperature too.
Now, you may wonder:
How does this work? How can this make me feel sleepy?
See, when you are falling asleep, your temperature drops, allowing for melatonin production and hence easier drift-off. Manually raising your body temperature with warm tea or shower forces your body to cool you down. Thus, your temperature drops even lower, giving you a melatonin boost and allowing you to fall asleep faster.
#3 Try Sleeping Aids
The next method is perhaps the easiest thing you can do to fall asleep. The modern market of sleeping aids offers a ton of different options that will ease your slumber.
Herbal sleeping aids have mostly stress-reducing properties and won’t make you dependent. They can relieve anxious thoughts and promote relaxation.
The ones you can try are the following:
- holy basil;
- valerian root.
Also, there’s a group of supplements that use synthetic analogs of compounds that occur naturally in your body. These are, for example:
- melatonin, which is your sleep hormone;
- glycine, an amino acid that takes part in serotonin synthesis;
- tryptophan, another amino acid with sleep-promoting properties.
You can check out some of the best over-the-counter sleeping aids that won’t alter your sleep structure in this article.
#4 Integrate Aromatherapy in Your Routine
Essential oils can become your allies in a fight for a good night’s rest.
You can combine them with a warm shower or other relaxing bedtime activity for a more potent effect, or use them alone — it’s up to you.
Here are some scents you can try:
- Lavender, the queen of relaxing herbs with a potent sleep-promoting effect.
- Lemon balm, has a fresh smell and can relieve stress and anxiety.
- Passionflower, rich in active components that can calm down your nervous system.
- Jasmine, relaxing aromatic herb with a subtle sweet scent.
So, burn your incense (but don’t forget about fire safety), or just rub a couple of drops near the pulse zones (temples or wrists for example). As you enjoy the smell and relax, you won’t even notice the moment you start feeling sleepy.
#5 Plug In with Soothing Sounds
Sounds can affect us in many ways. When it comes to promoting sleep, ambient music is one of the best things to let into your ears.
White noise is the other one. If you don’t have a white noise machine — you should definitely include it into your wedding wishlist — you can download an app with samples of soothing sounds.
Note that some sounds are more beneficial for sleep than the others, for example:
- White noise. White noise can absorb other sounds and create a soothing environment for sleep. This can help if the primary cause of your post-wedding insomnia is a loud area you live in.
- Pink noise. This type of ‘colorful’ noise has even more benefits for treating insomnia and can help you improve your memory as well.
- Nature sounds. Our brain perceives the sounds of rain or crashing waves as incredibly soothing. So, you can turn them on and imagine yourself lying on a wild beach while falling asleep.