7 effective ways to easily fall asleep to those who have difficulty sleeping right away
Om Insomnia olduğun has an important place in medical literature. To date, there are many studies on the problem of insomnia, which is divided into three groups: temporary (less than one week), acute (less than one month) and chronic (long-term). According to various articles published between 1999 and 2009, 10 to 15 percent of the population regularly suffer from falling asleep or maintaining quality sleep; 25 to 35 percent face this problem from time to time.
The problem is not just physical fatigue or reduced cognitive functions due to sleeplessness. Distraction, concentration problems, forgetfulness, and even increased risk of heart disease are just a few of the discomforts triggered when insufficient sleep is taken.
sleep 1
Those who have a really serious problem are advised to go to sleep clinics where there are doctors who specialize in this area. However, I wanted to share these with you Uplifers readers, considering that a few tactics that anyone can easily implement at home can also be very useful.
60 minutes head unloading
When you go home tired after a busy day, this time your brain is too tired to sleep because you could not have felt. Experts find it quite normal, and instead of worrying about why you can't fall asleep in such a situation, they suggest you give yourself 60 minutes to clear your head and get ready for sleep.
Taking a warm shower
Clinical psychologist Janet Kennedy draws attention to the effect of coming out of a warm or hot shower to lower the body temperature. This decrease also makes you feel sleepy by decreasing the pulse.
Wear socks
It may seem difficult at the beginning and you may feel strange; but wearing socks at bedtime, balancing the body temperature again makes it easier to fall asleep.
Do 4-7-8 exercise
Those who have trouble falling asleep often think that if they find a more comfortable position, they will go away immediately. However, one of the tricks of falling asleep is finding the right breathing position. Pulse-regulating breathing exercises can be utilized to make it easier to fall asleep:
- Breathe through your nose, feeling your lungs are full. (3-4 seconds)
- Breathe out slowly. (7-8 seconds)
Don't go to bed until you sleep
sleep 2
Unless you are asleep as soon as you put your head on the pillow; you know that going to bed early and then turning inside is no good. If you haven't come to sleep, you may not be able to go to bed or get out of bed when you see that you can't sleep, or even change places, and engage in a job like folding laundry.
If you have sedative techniques, try them instead of day and night
If you are familiar with techniques for visual support, such as relaxing the brain or loosening the muscles, do not expect to be able to fall asleep to apply them. Because the pressure and anxiety caused by insomnia can override these techniques.
Get away from the phone
Now that we use the phone for alarm, it is not very accurate to say may Don't look at the clock in the room dur. However, the phone that you put on your bedside is a condition that breaks the sleep especially of those who have a light sleep, such as beeping at every notification and lighting the light. If possible, keep the phone as far away from you as possible.
23AXX
Sleep Eye Mask for Men Women, 3D Contoured Cup Sleeping Mask & Blindfold with Ear Plug Travel Pouch, Concave Molded Night Sleep Mask, Block Out Light, Soft Comfort Eye Shade Cover for Yoga Meditation
