Are you getting enough sleep? Basically, humans need seven to eight hours of sleep at night.
“People are so busy with their everyday lives…they give up on sleep rather than something else”
Sleep is necessary to keep us alive and fully functional. It has been found that people who are poor in sleep, not only prove to be less productive, gain weight and tend to be moody, emotions and various biological functions but also the overall health of the brain is severely affected by lack of sleep.
In scientific terminology, the measure of falling asleep is known as sleep latency. In a healthy individual, it takes around ten to twenty minutes to transit from a state of wakefulness to sleep.
Anything beyond this time span indicates a problem. If you take a little time to fall asleep this could be a sign of sleep deprivation. If your sleep latency is more than average, you might be suffering from sleep onset insomnia, known as difficulty initiating asleep.
If you have difficulty falling asleep… this article is for you.
Try the following scientific methods, that include relaxation technique and more ways to prepare your body to sleep fast.
1. Exercise (4-7-8 Technique):
4-7-8 breathing is one of the simplest and most effective exercises you can use to access sleep fast. Simply inhale through your nose for a count of 4 (like 1,2,3,4), hold this breath for 7 numbers of the count and exhale slowly for another count of 8.
Try this type of breathing release of feel-good chemicals in your brain. Stress is a major cause of sleep disturbances. Relaxation is necessary to help your mind to wind down.
2. Medication and Acupressure:
10-15 minutes of medication tend to sleep longer and better.
Acupressure is one of the techniques based in the Chinese medical theory that a network of energy flows through specific points in your body. By pressing on those specific points is meant to restore balance and tune your mind and body.
- Between the place of your eyebrows, there is a small portion on the level of your brows and above the nose. Apply a small amount of pressure on that point for a minute.
- Between the place of your first and second toes, on top of the foot, there is a small dent gap. Press smoothly on that area for a few minutes
- Imagine that your foot has three sections, beginning at the tips of your toes and ending at the back of your heel. Find the distance one-third back from the tips of your toes and press on the sole of your foot for a few minutes.
- Massage smoothly on both of your ears for a minute.
3. Avoid electronic devices before one hour to sleep:
A number of studies proven that exposing yourself to blue screens and smartphones before going to bed, decrease the quality of sleep. It is the best advice to you that avoid usage of electronic devices one or two hours before going to bed, helps to fall asleep faster.
4.skip the late snacks and heavy meals:
Try to complete dinner at least four hours before going to bed, and in general try to eat nutrients which facilitate sleep, such as magnesium, as well as carbohydrates, vitamin D, and selenium.
In addition, you should try potassium, which increases your sleep efficiency. Hence, recommended foods are milk, avocados, egg yolks, soy products, oily fish, bananas and spinach which are the good source of all the above nutrients.
Eating a light, early dinner will help one step closer to a restful sleep.
5. Avoid caffeine and alcohol:
One of the most important reasons for poor sleep is excessive alcohol, caffeine.It seems that energy drinks even 8 hours before bedtime can cause adrenaline surge and get your hormones bustling when hitting the sack.
So, it is better to avoid caffeine and alcohol.
6. Bring On the Black:
Darkness sends all sorts of signals to our brain that it’s time to sleep. On the other side, bright lights keep our brain switched on in wake mode.
If you can’t make the room dark then better wear a good quality eye mask. That will help you to sleep fast.
7. Don’t get in bed until you actually feel sleepy:
Your sleep will actually be worse the longer you stay in bed.
”Eight hours of sleep is more efficient than 9 to 10 hours in bed”
Instead of rolling on bed better to go to another room and read a book.
8. Read Something:
Reading could be a good activity to help you wind down before bed. It seems that bedtime reading may promote longer sleep.
Most of the people who are in School days and college days experienced this very well.
However, it is very important to understand the difference between reading an eBook(Kindle or iPad) at bedtime and a traditional paper book.
eBooks emit a Kind of light that can reduce melatonin secretion, making it harder for you to fall asleep and causing you to feel tired the next day.
Therefore, better to read from a physical book in order to relax and improve your sleep.
Having a comfortable bed is important to sleep fast.
It has been shown that having a comfortable bedding could have a remarkable effect on the depth and quality of sleep, prevent sleep disturbances and muscular discomfort.
The quality of your pillow is also very important.It provides your neck curve, temperature, and comfort. A study determined that orthopedic pillows may better than feather or memory foam pillows.
The use of a blanket can reduce body stress and helps improve your sleep.
Lastly, the fabric of the clothes you wear to bed can affect how you sleep.It is important to choose comfortable clothing made of fabric that could keep you at a pleasant temperature through the night.
10.Adjust Your Sleep Position
Good quality sleep may depend on your body position during the night.
There are three main sleeping positions: back, stomach and side. Generally, it was believed that back sleepers had a better quality of sleep.
But research has proven that this might not be the best position to sleep in, as it could lead to blocked airways, sleep apnea and snoring.
A study conducted on people determined that the participants who reported consistent poor sleep spent more time on their back and were wake longer than good sleepers.
Although individual preferences play an important role in choosing sleep position, the side position seems to be linked to high-quality sleep.
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