23 ways to sleep Quickly
Sleeping well directly affects your mental and physical
health. It falls short and can seriously affect your daytime energy,
productivity, emotional balance, and even your weight. However, many of us
regularly roll and spin at night, struggling to get what we need to sleep.
Getting good sleep at night seems to be impossible goal. By experimenting with
the following tips, you can enjoy better sleep at night.
This simple tips will help you to sleep better.
1. Sleeping in a Cold room
Benefits of Sleeping in a cold room
1. Fall Sleep Quickly
As night approaches, your body temperature will naturally
drop, slowing you down and letting you know it's time to rest and sleep.
Keeping your room cool improves your body's natural sleep instincts. If the
room is too hot, your signal may be blocked and it may take longer to fall
asleep.
2. Improve your sleep quality
Your body temperature drops before bedtime and naturally
increases as you get closer to being awake. An increase in body temperature
will make people feel like they are "sleeping." If you wake up in the
middle of the night with sweat, you will know how much damage it will cause in
your sleeping. By keeping your room cool and adjusting the temperature
overnight, you will find that your overall quality of sleep has improved.
Another way to improve sleep quality by keeping the
environment cool is to stimulate melatonin production. It turns out that a room
with a temperature in the range of 60 to 68 degrees will stimulate the production
of melatonin, promoting sleep.
3. Prevents Insomnia
Stressful days and an overactive brain aren't the only
reasons to stay up late. Studies have shown that insomniacs generally have
higher temperatures at bedtime compared to so-called normal people.
Keep in mind that when you sleep at night, you will feel cold. However, if your body automatically heats up, you need to change your environment so that it cools down enough to indicate it's time for bed.
4. Enhance Mood
There are several ways to improve your mood by letting you
sleep in a cold room. The first and most obvious reason is that because a cool
room can improve the quality of sleep, you can sleep more and feel better
overall. No one will accuse you of needing a nap like a grumpy kid!
Another reason is related to the link between melatonin and
serotonin. Serotonin is a known mood enhancer and a precursor of melatonin,
which means that melatonin is made from it. When both hormones are sufficient
in our brain, we will rest better and feel happier.
2. Invest in a good mattress and cushion for sleep better
Not getting sleep fast also can be a reason of uncomfortable
bedding.
3. Try SomeYoga
I was able to relax my body by adopting the idea of savasana, but I want to keep the yoga movement on the mat. This may be good for those who lie down and feel uncomfortable, but taking some of the recommended postures can be tedious.
4. Have sex or masturbate before bed
sex before bed can make it
easier to fall asleep. This is mainly due to hormones released during
performance. Sex promotes oxytocin (a hormone that makes you feel connected to
your partner) and lowers cortisol (a hormone related to stress). Also, orgasm
releases a hormone called prolactin, which makes you feel relaxed and sleepy.
All this leads to a pleasant and sleepy state, perfect for hugging and falling
asleep.
5. Try not to sleep unless you feel sleepy
Yes, it sucks at 2 a.m.,
although you know you need to rest, you will not feel tired. However, climbing
into bed when you are not going to fall asleep can cause you to fail.
Instead, perfxorm relaxing activities (such as gentle yoga and meditation
or listening to soothing music) until you have a strong desire to sleep. If you
have not fallen asleep within 20 minutes, please get up again and try to relax
and exercise until you are sleepy and sleep for a while.
6. Take
warm bath or shower before sleep
Immersing that pre-cooled
bedroom from warm water will cause your body temperature to drop slightly. This
temperature change will slow down the body's metabolic activity, thus
triggering a drowsy feeling.
7. Drink
some hot milk before sleep
Science does not necessarily support the idea that milk helps to sleep. However,
if you are used to drinking milk before bedtime, the hint that a cup of warm
milk will cause drowsiness may be enough to get sleep.
8. Do
Some Exercise before sleep
You may be wondering if this suggestion contradicts the "No Exercise before
Sleep" warning. However, some easy leg lifts, squats, or choosing leg
exercises can help transfer blood to the legs and away from the brain. This can
make you quiet and easier to slide into a sleep.
9. Turn
off blue light
Smart phones, e-readers, tablets, computer screens, TVs and digital clocks
emit blue light. This short-frequency light can be harmful to the eyes and
disrupt sleep. Reduce the screen time to a few hours before bedtime to give you
a good night sleep.
10. Keep
pets out of bed
Many people sleep in bed with pet cats or dogs, but pets may prevent you
from falling asleep. If they wake up at night, move or make a sound, they may
wake you up from sleep. If you are the kind of person who wakes up hard to
sleep at night, it makes more sense to bring your pet out of the bedroom. There
are other reasons why pets are not allowed in your bedroom. If you have
allergies or asthma, pet fur and dander may cause your symptoms. Pets going out
will also bring pollen into the house. You can teach pets to sleep on your own
bed in another small room.
11. Listen music
Music is more than just listening to music. It has a direct effect on the
parasympathetic nervous system and can help your body relax and prepare to fall
asleep. Older people who listen to 45 minutes of relaxing music before bed fall
asleep faster, sleep more, get up less at night, and make the night quieter
than when they don't listen to music. Similarly, when young people can choose
to listen to classical music, record books, or not listen to anything before
going to bed, those who relax with music will find that sleep quality improves
more.
12. Sleeping during a day
It is normal to get tired from time to time during the day. However, it is
not normal for drowsiness to interfere with daily activities. For example,
don't fall asleep while reading a newspaper, having a business meeting, or
sitting at a red light. Other warning signs include slow thoughts, difficulty
paying attention, eyelid weight, and irritability.
If you frequently feel drowsy during the day, you may need more sleep.
According to experts, most adults need at least 8 hours of sleep each night to
get enough rest, but this varies from person to person. The bottom line is that
you should sleep for the number of hours it takes to rest, cool off, and be
fully alert the next day. If you get enough sleep, you will not be sleepy
during the day. Taking a nap may be good.
If you get enough sleep, but feel drowsy in your daily life
or it doesn't help to adjust your sleep habits, talk to your healthcare
provider. Overwhelming sleepiness during the day can be due to many sleep
disorders. For example, people with narcolepsy experience excessive drowsiness
when they sleep at night.
13. Hide
your alarm clock
"I'm sure it sounds as expected," he says.
"That moment only increases my anxiety about falling asleep and getting it
back."
14. Avoid
night eating
Avoid eating closed to bedtime and avoid dinner and
late-night snacks. If your body is eating a big meal, it certainly won't get
the rest it needs. Also, if you are easily overweight or have digestive
problems, you may experience painful heartburn and regurgitation if you are too
close to bedtime and to asleep at night.
15. Keep
yourself hydrated
At noon, people often begin to get lost, exhausted, and
dream. Some have put additional pressure on work, but the truth is that our
brain is starting to lose focus. A good way to regain your lost concentration
is to hydrate your body with enough healthy body fluids, or just water to help
replenish tissues and increase oxygen flow to the brain. Another good idea is
to start the day with two glasses of water. This immediately stimulates and
works your limp. Try this for a few days and you will feel thirsty as soon as
you get out of bed.
16. Dim the light before you going to sleep
Exposure to bright lights before going to bed may negatively
affect your chances of getting quality (and quantity) sleep. Light will inhibit
the secretion of melatonin, which will affect your circadian rhythm and tell
you that night is night time.
Assuming you don’t want to sit in the dark for hours, please
dim the lights before bedtime and find a happy medium.
You can also consider changing the bulb to a bulb with a "color temperature" below 3,000 Kelvin. These soft / warm varieties can reduce the effects of light on the nervous system.
17. Minimize disturbing noises help for comfortable sleep
Disturbing noises like a busy street or a barking dog which
are beyond your control. Try to cover them with beside fan sound.
18. Keep the room dark and cool
You can do so use heavy curtains or eye masks which causes
improvement in sleep.
19. Ban work from bedroom
Beds should utilized only for sleeping and sex.
20. Do not smoke
Due to smoke body goes into a nicotine with lead to sleeping problem.
21. Limit the consumption of caffeine
Drinking of coffee also be reason of fall asleep at night.
22.Eat and sleep
Foods high in magnesium like almonds, cashews & spinach.
Food like rich in vitamins like green vegetable, nuts and legumes.
23. Try Techniques to relax
You may have heard that meditation is good for almost all possible ways. A meta-analysis found that the total sleep time and quality of sleep of those who meditated improved.
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