Surely all of us have tried to fall asleep quickly when falling into a state of tiring sleep, but unable to fall asleep. Sleep is the body's way of resting and regenerating energy, so insufficient sleep or staying up late, sleeplessness can make the body drowsy and inactive. But it's not always easy to go to bed, here's how to fall asleep quickly and get deeper.
The human body temperature changes when it is time to sleep, usually the internal body temperature will decrease, but the temperature of the arms and legs increases, creating a hotter emotion. So if the room is too warm, it can cause trouble sleeping. The advice for this quick sleep tip is that we should regulate the room temperature when sleeping at about 25 degrees Celsius. When the air is cool, the blanket will feel more comfortable and often cover up to make us feel safe Full and quickly fall asleep over. However, each person has different preferences and tolerance to temperature, so find the temperature that suits you best.
Burying in a blanket when the temperature is cool enough will make it easier to fall asleep
If you need to sleep early, taking a good shower, preferably with hot water, will help you sleep better because it speeds up the body's temperature change. When our body "cools" after bathing, a warm signal is sent to the brain, signaling we are ready to sleep. Note that if you stay up late or extremely tired, you should not shower at night, which is very dangerous.
Research shows that when we are stressed, we tend to have a harder time sleeping than usual. So the way to fast sleep is to relax the mind and relax. Yoga and meditation are proven tools to calm the mind and relax the body. Yoga encourages the practice of breathing patterns and physical movements in the body to release stress. Meanwhile, meditation can boost melatonin levels and assist the brain in reaching a state that is ready to quickly fall asleep.
Phone use makes it difficult to sleep
Blue light from electronic devices makes the body mistakenly think it is still daytime, so it can inhibit sleep attacks. At the same time, watching TV, playing games, surfing social media, watching movies, distracts the mind and makes it difficult to focus on relaxing and resting. So experts advise disconnecting all electronic devices to ensure a quiet place, sleep faster and better.
Physical activity is often considered beneficial for sleep. Exercise can increase sleep duration and quality by increasing the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone. However, it is important to maintain a moderate intensity exercise routine and not overdo it. The best thing is that morning exercise will help you sleep better, limit exercise too much or extremely tired before going to sleep, making it more difficult to sleep.
The time that passed will make it harder to sleep
In fact, most of us need an alarm clock, so if you have to have one, try not to look at it before sleeping or having trouble sleeping. Research shows that people who wake up in the middle of the night tend to watch their clock and obsess about the rest of their sleep, leading to stress and difficulty falling asleep. Watching a clock is also a common habit of people who suffer from insomnia, because they are busy counting time, worry, fear, and cannot sleep but watch the time pass.
Music can significantly improve sleep quality, and has even been used as an aid in the treatment of chronic sleep disturbances, which is a popular fast-sleep method. Research shows that people who have trouble sleeping listening to calming, calming tunes for about 45 minutes before going to bed will fall asleep faster and deeper. In particular, Buddhist sermons or non-verbal natural tunes such as flowing water, falling rain, and flute sounding can relax the mind.
Stress makes it difficult to sleep
Sometimes when we are trying or determined to do something, our mind and brain emit a counter signal and do the opposite. Likewise, some studies show that clinical use of paradoxical intent (i.e. deliberately not sleeping while in bed) makes it easier for us to fall asleep. For example, instead of thinking about trying to go to bed, tell yourself that you are trying to stay awake to see the end of the book or need to plan for tomorrow, calculate a little, brain The set will emit a sleep signal soon.
See more:
Benefits of sleeping next to your baby: Developing senses and emotions for your baby
The importance of napping and how to get a good night's sleep
Do you know that regular naps can help your baby sleep well at night?
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