Sleep is incredibly important for your balance of health. It helps you feel better and makes your body and mind work better. Some people have no problem sleeping. However, many others have a serious problem with falling and sleeping all night. Sleep deprivation can have serious effects on many parts of your body and brain, including learning, memory, emotions, emotions, and various functions of nature.
Here are 10 easy ways to go to sleep:
Lower the temperature
Your body temperature changes as you fall asleep. Your body cools down when you lie down and warm up when you wake up. If your room is too warm, you may have difficulty sleeping. Setting your thermostat to a cool temperature between 60-67 ° F (15.6-19.4 ° C) may help.
Individual preferences will vary, so find a temperature that works best for you. Bathing or showering can also help speed up body temperature changes. As your body cools down afterward, this can send a signal to your brain to fall asleep.
One book review found that a hot bath or shower before bedtime can improve certain sleep patterns, such as sleep efficiency and sleep quality. Good sleep means more time spent lying in bed than when you are awake.
People who bathe or bathe who measure between 104 ° F –108.5 ° F (40.0 ° C – 42.5 ° C) 1 to 2 hours before bedtime get good results. They reported improvement in their sleep whether their baths or showers lasted 10 minutes.
Use a 4-7-8 respiratory system
Dr. Andrew Weil’s “4-7-8” method is a simple but powerful breathing technique that promotes calm and relaxation. It can also help you to relax before bed.
It is based on the methods of breathing control learned in yoga, and contains a breathing pattern that stimulates the nervous system. It can be done at any time when you feel anxious or depressed.
Here are the steps:
- First, place the tip of your tongue behind your upper front teeth.
- Take it out of your mouth completely and make a “whoosh” sound.
- Close your mouth, then breathe through your nose as you mentally count to 4. Hold your breath, and mentally count to 7.
- Open your mouth wide, make a whoosh sound and mentally count to 8. Repeat this cycle at least three times.
This method can relax you and help you fall asleep faster.
Feel the light of day and the darkness
Light can affect your body’s internal clock, which controls sleep and wakefulness. Unusual exposure to light can lead to circadian rhythms, making it difficult to sleep and stay awake.
During the day, exposing your body to bright light means staying alert. Both daylight and artificial light, similar to the type from the e-reader, have an effect on your awareness.
At night, darkness promotes sleep. In fact, studies show that darkness increases the production of melatonin, an essential sleep hormone. In fact, the body releases small amounts of melatonin during the day.
Exit and expose your body to direct sunlight or artificial light throughout the day. If possible, use blackout curtains to darken your room at night.
Practice yoga, meditation, and meditation
When people are depressed, they often have difficulty sleeping. Yoga, meditation, and meditation are tools for relaxation and relaxation. In addition, they have all been shown to improve sleep.
Yoga promotes the practice of breathing patterns and body movements that release the stress and tension that has accumulated in your body. Studies show that yoga can have a positive effect on sleep parameters such as sleep quality, sleep efficiency, and sleep time.
Meditation can raise melatonin levels and help the brain achieve a state of sleep where sleep is readily available. Lastly, meditation can help you keep your eyes open for now, less stress while you sleep, and work better during the day. Practicing one or more of these strategies can help you get a good night’s rest and get up and re-energizing.
Avoid looking at your watch
It is normal to wake up in the middle of the night. However, sleep deprivation can ruin a good night’s rest. People who wake up in the middle of the night often look at their watch and worry about the fact that they can’t sleep.
Watching the clock is common in people with insomnia. These behaviors can cause anxiety about insomnia. To make matters worse, waking up regularly without going to bed can cause your body to regenerate itself. As a result, you may find yourself waking up in the middle of the night every night.
If possible, it is best to remove the clock from your room. If you need an alarm in the room, you can turn on your watch and avoid watching it when you get up in the middle of the night.
Avoid sleeping during the day
As a result of sleepless nights, insomniacs often fall asleep during the day, often leading to daytime sleepiness. While short-term sleep is linked to the development of awareness and well-being, there are theories about the effects of sleep at night.
Some studies have shown that long sleep deprivation (at least 2 hours), and being late can lead to poor sleep quality at night and even sleep deprivation.
In a study of 440 college students, the poorest nighttime sleep rate was observed in those who reported taking three or more sleep a week, those who slept more than 2 hours, and those who slept late (between 6 pm and 9 pm).
A 1996 study found that older adults who slept more often slept less quality at night had symptoms of depression, and had less physical activity. They were more likely to be overweight than those who rarely take a nap.
A recent study of high school students concluded that daytime sleepiness resulted in shorter sleep time and better sleep quality.
Some studies have shown that short sleep does not affect sleep at night. To find out if sleep can affect your sleep, try to eliminate sleep altogether or cut yourself off from relaxation (30 minutes or less) at the beginning of the day.
Watch what you eat and when
It seems that the foods you eat before bed can affect your sleep. For example, studies have shown that a high-carb diet can ruin a good night’s rest.
A review of studies has concluded that while high-carb diets can make you fall asleep faster, they will not be a restful sleep. Instead, a high-fat diet can promote deeper sleep and more relaxation.
In fact, a few older and newer studies agree that high-carb / low-fat diets have significantly reduced sleep quality compared to low-fat diets. This applies to cases where high-carb / low-fat foods and low-carb / high-fat foods contain the same amount of calories. If you still want to eat a big carb meal for dinner, you should eat it at least 4 hours before bedtime so that you have enough time to digest it.
Listen to relaxing music
Music can greatly enhance sleep. It can be used to improve chronic sleep disorders, such as insomnia. A study of 24 teens showed that soothing music promotes deep sleep. Listening to Buddhist music can be another good sleep tool, as it can reduce the time it takes for you to fall asleep. This parameter is known as sleep onset. Buddhist music is composed of various Buddhist hymns and is used for meditation.
One study of 50 people found that those who were exposed to cool music for 45 minutes at bedtime were more relaxed and more active than those who did not listen to music.
Lastly, if relaxing music is not available, blocking all noise can help you fall asleep faster and improve restless sleep.
Mattresses and comfortable sleep can have a significant impact on the depth and quality of sleep. The middle mattress has been shown to positively affect sleep quality and prevent sleep disturbances and muscle disorders. The quality of your pillow is also important.
It can affect:
- neck curve
One small study determined that bone pillows could be better in sleep quality than feathers or foam pillows.
In addition, the use of a lightweight coat can reduce physical stress and help you improve your sleep. Lastly, bed linen can affect how you sleep well. It is important to choose a comfortable fabric made of fabric that helps to maintain a pleasant temperature throughout the night.
Practice writing before bed
Some people find it difficult to sleep because their thoughts keep running in circles. Studies have shown that this can lead to anxiety and depression, which in turn can lead to negative feelings and interfere with sleep.
Doing a journal and focusing on positive thoughts can calm your mind and help you sleep better. Writing down the good things that happened during the day – or that could happen in the future – can create an atmosphere of gratitude and joy, reduce stressful events, and encourage more rest during sleep.
In fact, a study of 41 college students found that letter writing resulted in reduced anxiety and stress during sleep, increased sleep time, and improved sleep quality.
Practice this technique by setting aside 15 minutes every night to write about your day. It is important to focus not only on the positive aspects of the day but also on how you feel at the time. A separate study found that writing a to-do list, if only 5 minutes, was more effective than publishing to help young people fall asleep faster.
How do you get sleepy when you're wide awake?
If that doesn't work and you're still wide awake, try getting up for a short time. Get out of bed and do something relaxing that might make you feel drowsy — like reading or playing a repetitive game like Sudoku. Keep the lights low and go back to bed after 30 minutes or so (or sooner if you start feeling sleepy).