Top 10 Tips on How to Fall Asleep And Get Good Quality Sleep at Night
Rapid lifestyles and stress do not allow our minds to settle down as they circulate rapidly in the brain and at times when we need to sleep.
When we are not relaxed in the mind and our body is in twitch, it does not allow us to have a peaceful sleep. There are tricks to relax, soothe your thoughts and fall asleep faster.
“The dream is very important for the functioning of the body and the mind as a whole. It always brings with it life needs, circumstances, and habits. Any unpleasant sensations, colds, excessive heat, pain, anxiety, uncertainty, and other unpleasant sensations transmit to the brain information that interferes with sleep and sleep,” explains Dr. Branislava Chilich, a family medicine specialist.
She says that sleep is influenced by many factors that can be divided into those we are influenced by and others beyond our control, such as illnesses, problems at work or in private life.
Factors we can influence
We sleep in a darkened room because our body secretes melatonin in the dark, the hormone responsible for sleep – among other things, that’s why we sleep at night. So you should turn off the lights, turn down the blinds if the street lamp is too bright for your room.
Mute external sounds, normally if you can. It is good to have a hot drink, tea, milk, cocoa so that blood circulation is more redistributed to the digestive tract and less to the brain. It is known that the consumption of milk contains the amino acid L tryptophan, which helps people to fall asleep, “advises Dr. Branislava.
She adds that it is not good to watch disturbing movies or play war games before bedtime. Also, not sleeping well for more than 10 to 15 minutes during the day.
“It is good to insert a bedtime ritual that will make you a conditioned reflex for getting ready for sleep. These are, for example, reading light literature, music, showering, drinking hot drinks, or other things that we end the workday, which in some way separate us from alertness and bring us closer to sleep, ”adds the doctor.
She notes that it is important to avoid coffee, nicotine and alcohol before going to bed. It is also not good to exercise before bed, as it awakens the body.
It is advisable to meditate before bed, to relax in a warm bath … In addition, it is very important that the bed, mattress and pillows be quality and comfortable.
What happens when we are not asleep?
We get sick because the immune system is weakened by lack of sleep, and when the immune system is weak, the body is more difficult to fight various diseases.
The brain works slowly and it is difficult for us to make good decisions and concentrate on anything. It can be very dangerous, especially for people who spend a lot of time behind the wheel.
People who sleep less than five hours a day are prone to obesity. During the day they do not have enough energy, so they reach for unhealthy food and move less.
The skin looks worse – wrinkles are more pronounced, more age spots appear, acne appears. Basically, the body ages faster when it is tired.
The risk of cardiovascular disease is higher, as is the risk of developing cancer. Sexual need decreases. If we sleep for less than five hours and thus a week, the sex hormone levels will decrease.
How to Fall Asleep in 60 seconds
Dr Andrew Weil, a Harvard-educated physician, is a keen advocate of 4-7-8 breathing techniques that relax muscles and purify minds based on ancient Indian practice.
With this technique, more oxygen enters the lungs and thus the whole body, thereby relaxing it. Dr Weil recommends this technique, not only before bedtime but also during the day when we are stressed.
10 simple tricks how to fall asleep and deal with insomnia and finally have a good night’s sleep
- Get up and do something else
This may seem against common sense, but if you can not fall asleep after twenty minutes of trying, do not do yourself a favor by rolling over in bed.
Get up and walk a little. Read something.
Do something that distracts you from the fact that you can not sleep, and then try again. This is a good way to get rid of stress that keeps you awake.
- Stay away from screens before going to bed
This applies to TVs, smartphones that make you stupid, tablets and even Kindle, if you use something like that.
Why? Because the light emitted by these screens reduces the secretion of melatonin, a compound produced by your brain to help you fall asleep and rest your body more easily.
Researchers also suggest that this light disrupts the circadian rhythm in your brain.
This basically means that these devices trick your brain into thinking that it is still daylight because their light is like daylight.
- Go to bed at the same time every night
We all want to stay late at night over the weekend, but it does us more harm than good. Consecutive bedtime keeps your internal clock accurate.
It may sound like a very strict routine, but this can drastically change your sleep.
- Change your bed
Are your sheets comfortable? Or is your mattress horrible? No wonder you can not sleep!
After all, how can you sleep if the bed you are sleeping on is uncomfortable?
Rearrange the bed and make any necessary changes.
- Use the bed only for what it is intended for
Of course, breakfast in bed is a good thing, and reading with your head in the pillow may seem fun and comfortable, but these activities can get in the way between you and a good night’s sleep.
The more things you do in bed that are not related to sleep, the harder it will be for you to fall asleep. Use your bed only for sleeping and sex.
- Try melatonin supplements
It is natural, and it is best to avoid the pharmacy as much as you can, but if you already have so many sleep problems, you could try melatonin supplements, in consultation with your family doctor.
- Shake the stress off the ground
This may seem easier said than done, but try to resolve any conflicts, both internal and external, before going to bed.
If you are stressed or angry about something, try to be a “devil’s advocate” for yourself to calm your nerves. If you and your loved one are in the middle of a quarrel, try to resolve the dispute reasonably before going to bed.
Many have found that writing down their worries in a personal diary before going to bed helps them to fall asleep more easily.
Stress is guaranteed to keep you awake, so try to forget about it before going to bed.
- Breathe deeply
Slow and deep breathing may sound like something you do in a doctor’s office, but it can really help you relax.
Breathing technique is also a very important thing in this case.
- Bend your toes as you count backwards from 1000
This is one of the craziest things you’ve ever heard, but it really works and is an old yoga trick.
Lie down in bed, lower the blinds and turn off the lights and start bending your toes counting back from 1000.
For some, this is a kind of meditation.
- Consult your doctor
If none of this helps, it’s time to talk to your doctor.
Sleep deprivation can lead to serious disorders, mood swings, and dysfunction during the day, and can also have a serious impact on your physical health.