A good night’s sleep is very important. It helps you feel good and makes your body and brain function properly. Many others have serious trouble sleeping and sleeping all night. Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions, and various biological functions. Therefore, the more you have to know how to sleep easily.
1. The easy way to sleep is by lowering the room temperature
The easy way to sleep by lowering the room temperature
Your body temperature changes when you sleep. If your room is too hot, you may have trouble sleeping. Putting your thermostat in a cool temperature between 60-75 ° F (15-23 ° C) can help.
Each person has a different personal taste, so find the temperature that works best for you. A warm bath can also speed up your body’s temperature changes. When your body then cools, this can help send a signal to your brain to go to sleep.
2. Using the 4-7-8 breathing method is an easy way to sleep
The 4-7-8 group’s easy way to sleep is a simple yet powerful breathing method that promotes calmness and relaxation. It can also help you relax before bed.
It involves a breathing pattern that relaxes the nervous system. It can be practiced at any time you feel anxious or stressed.
Here are the steps:
First, place the tip of your tongue behind your upper incisors.
Exhale completely through your mouth and make a sound
Close your mouth and inhale through your nose while counting to four.
Hold your breath and mentally count to seven.
Open your mouth and exhale completely, make a sudden sound and count to eight.
Repeat this cycle at least three more times.
This technique can help you relax and be a quick way to fall asleep.
3. Make a schedule
Many people find that setting a sleep schedule helps them fall asleep. Your body has its own regulatory system called the circadian rhythm. This inner clock shows your body feels alert during the day but sleepy at night.
Waking up and going to bed at the same time each day can help your internal clock keep a regular schedule. As your body adjusts to this schedule, it will be easier for you to fall asleep and wake up at the same time each day. It’s also important to get seven to nine hours of sleep each night. This has been shown to be the optimal amount of sleep for adults.
Finally, give yourself 30 minutes to an hour to relax in the evening before going to bed. This allows your body and mind to relax and prepare for sleep.
Light can affect the body’s internal clock, which is the regulation of sleep and alertness. Abnormal light exposure can lead to disruption of your circadian rhythm, making it harder to fall asleep and stay awake.
During the day, exposing your body to strong light will tell it to stay alert. At night, darkness promotes feelings of sleep. In fact, research shows that darkness increases the production of melatonin, a hormone essential for sleep
Go out and expose your body to sunlight or artificial bright light throughout the day. If possible, use blackout curtains to make your room dark at night.
5. How to easily sleep by practicing Yoga, Meditation
When people are stressed, they tend to have difficulty sleeping. Yoga and meditation are tools to help calm the mind and relax the body. What’s more, they’ve been shown to improve sleep. Yoga encourages the practice of breathing patterns and body movements that release the accumulated tension and tension in your body.
Meditation can increase melatonin levels and assist the brain in reaching a state-specific where sleep is easily reached. Practicing one or all of these techniques as a way to fall asleep can help you get a good night’s sleep.
6. Don’t look at your watch
It is normal to wake up in the middle of the night. However, not being able to sleep again can ruin a good night’s rest. People who wake up in the middle of the night tend to watch their clocks and obsess over the fact that they cannot sleep again. Watch is popular among people with insomnia. This behavior can cause anxiety causing insomnia.
To make matters worse, waking up frequently without going back to sleep can cause your body to develop a habit. 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 watch from your room. If you need an alarm in your room, you can turn the clock around and avoid watching it when you wake up in the middle of the night.
7. The easiest way to sleep is to avoid napping during the day
People with insomnia tend to get sleepy during the day. This often leads to daytime naps.
Although naps are associated with improved alertness and health, there are mixed opinions about the effects of naps on night sleep. Some studies have shown that regular, long naps (two hours or more) and sleeping late can lead to poor quality of night sleep and even lack of sleep.
One study found that out of 440 college students, who reported sleeping three or more per week, those who napped for more than two hours, and those who napped late (between 6 and 9 p.m.) had quality sleep. worst night sleep.
Another study found that older people who napped were more likely to have lower quality night sleep, more depressive symptoms, more limited physical activity, and more likely to be overweight than those who were rare. when taking a nap.
To find out if napping affects your sleep, try eliminating naps entirely or restricting yourself to one naps (30 minutes or less) early in the day.
8. Limit eating before bed
It seems that the food you eat before bed may interfere with your sleep. For example, research has shown that high-carb meals can be detrimental to good sleep.
A review of studies concluded that although a high-carb diet may cause you to fall asleep faster, it will not sleep well. Instead, high-fat meals may promote deeper sleep.
In fact, several studies agree that a high-carb, low-fat diet significantly reduces sleep quality compared to a low-carb, high-fat diet with the same amount of calories for both. abstain.
If you still want to eat a high-carb meal for dinner, you should eat it at least four hours before bed, so that you have enough time to digest it.
9. Listen to relaxing music
Listening to relaxing music is the easiest way to sleep that you can do. Music can significantly improve sleep quality. It can even be used to improve chronic sleep disorders like insomnia.
A study in 24 young adults demonstrated that tranquilizing music promotes deeper sleep. Finally, without relaxing music, suppressing all the noise can help you fall asleep faster and promote uninterrupted sleep.
10. Exercise during the day
Physical activity is often considered beneficial for healthy sleep. This is an easy way to fall asleep and makes you sleep well.
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. Overtraining has been linked to poor sleep. The time of day when you exercise is also important. To promote better quality sleep, working early in the morning appears to be better than working at the end of the day.
Therefore, exercising moderately in the morning can significantly improve the quality and quantity of your sleep.