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5 tips to fall asleep fast at night
Sleep is very important. Lack of this can lead to diabetes, obesity, depression, or a weakened immune system. Stress and anxiety are one of the most common reasons, but they are by no means the only reasons for going to bed at night and not being able to sleep, even if you are tired. Worse is the situation in the morning, when you barely open your eyes, ready to sound the alarm. To prevent this from happening, there are some simple ways to easily fall asleep at night.
1. Take a hot shower
When you fall asleep, your body temperature drops. So it’s not a bad idea to take a hot shower or bath before putting on your pajamas. Cooling your body, which is a mandatory consequence, will send a signal to your brain that it is time to sleep. According to some studies, a warm bath at night improves the quality of sleep.
2. Use the 4-7-8 breathing method
The 4-7-8 breathing method was developed by Dr. Andrew Weil. It is very easy and increases the feeling of calm. So you won’t lose if you take a minute before going to bed. The method is based on yoga breathing techniques that relax the nervous system. Place the tip of your tongue behind your upper front teeth. Breathe out as much of the air in your lungs as you can. Inhale through your nose, mentally counting to 4. Hold your breath for 7 seconds and exhale through your mouth for 8. Repeat this cycle 3 times to feel its effect.
3. Choose the correct sleeping position
The quality of sleep depends more or less on the position in which you lie down. The usual positions are three: at the root, on the back or on one side. For a long time it was thought that if you sleep on your back, your sleep will be the deepest. But that was disputed. According to recent studies, sleeping on your back can lead to sleep apnea and snoring. Therefore, the best option is to lie on your side.
4. Lower the blinds or draw thick curtains
Light affects your body’s internal clock, that is. plays a fundamental role in the feeling of fatigue. It is recommended to spend as much time as possible in a bright room every day. Natural sunlight is preferable, but light from lamps will do. Thanks to it, the body is alert that something may happen. Darkness does the exact opposite: it promotes drowsiness. It also helps in the release of the sleep hormone melatonin. It is better to have thick blinds in your bedroom or thick curtains that do not let the light through at night.
5. Write down the positive events of the day.
Many people cannot sleep due to anxious thoughts. To get rid of them, you need to focus on the good things. If you are worried at night and cannot sleep, go to your desk and write down at least 5 good things that happened to you during the day. Start thinking about how you felt then and without realizing it, the stress will disappear.
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