Lowering body temperature, using 4-7-8 breathing, meditation or mindfulness before bed… can help you fall asleep faster.
Good sleep helps the body feel comfortable and the brain functions normally. Many people do not have sleep problems. However, others find it difficult, even difficult to sleep through the night. Insomnia, poor sleep negatively affects many parts of the body, including the brain, affecting quality of life, learning, emotions… Here are 10 tips that can help you go faster into sleep.
Lower the temperature: Your body temperature changes as you fall asleep. Your body cools down when you lie down and warms up when you get up. If the bedroom is too warm, it may be difficult for you to take a nap. Depending on personal preference, you can adjust the most suitable temperature. You can also take a warm bath or shower to help cool down your body. When the body cools down, it sends a signal to the brain and prompts you to fall asleep.
Use the 4-7-8 breathing method: “4-7-8” is a simple breathing method but can help relax the nervous system, you feel more calm. This method is based on the breath control techniques of yoga. It can be practiced any time you feel anxious or stressed.
First, you place the tip of your tongue behind the upper front teeth. Exhale completely through your mouth and make a “whist” sound. Close your mouth and inhale through your nose while counting 1-4. Hold your breath and count to 7. Open your mouth and exhale completely, making a “whist” sound and count to 8. Repeat this cycle at least 3 more times. This technique can help you relax and fall asleep quickly.
Schedule: Follow Heathline, many people find that going to bed at the same time every day of the week helps them sleep better. The body has its own regulatory system called the circadian rhythm. This internal clock tells your body that you need to be awake during the day and 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 adapts to this schedule, it’s easier to fall asleep.
Practicing yoga, meditation and mindfulness: Stress makes it hard to sleep. Yoga, meditation and mindfulness help calm the mind and relax the body, which has the effect of improving sleep. Yoga encourages the practice of breathing patterns and body movements to release tension that has built up in the body. Research shows that yoga can have a positive effect on sleep parameters such as sleep quality, sleep efficiency, and sleep duration.
Meditation can raise melatonin levels and help the brain achieve a state of sleep. Mindfulness helps you stay focused on the present, worry less about falling asleep, and even function better during the day.
Avoid looking at the clock: Waking up in the middle of the night is normal. But people who wake up in the middle of the night tend to look at their clocks and have trouble falling asleep. Constantly looking at the clock when waking up in the middle of the night can cause anxiety about insomnia. On the other hand, it makes the body form bad habits. To fix this, you should not put the clock in the bedroom. If you need an alarm, you can turn the clock on and avoid looking at it when you wake up in the middle of the night.
Avoid napping during the day: If you often have insomnia, have trouble sleeping at night, you should not take naps or naps during the day. While naps during the day can help improve alertness and well-being, opinions are mixed about the impact of naps on nighttime sleep.
Exercise during the day: Physical activity is beneficial for healthy sleep. Exercise can increase the length and quality of sleep by boosting serotonin production in the brain and reducing levels of cortisol, the stress hormone. You can choose gentle exercises in the morning such as cycling, jogging, swimming. Avoid overtraining as it can make you lose sleep.
Turn off all electronic devices: Using electronic devices at night can make you lose sleep. Watching TV, playing video games, using cell phones and social media… makes it hard to fall asleep. Electronic devices emit blue light that suppresses melatonin. Using these devices also keeps your mind active. You should disconnect all electronic devices, make sure to sleep in a quiet, undisturbed space.