Are you ok? 8 tips to help you sleep better, according to experts | Business Insider



  • If you want to fall asleep better, try meditation, breathing exercises, or stick to a sleep routine.
  • The military method is another popular way to fall asleep in less than 10 minutes.
  • Generally, it is said that it is good to fall asleep within 30 minutes after lying down.

Everyone has had the experience of tossing and turning in bed at night, unable to fall asleep. In fact, around 1 in 3 adults worldwide report having experienced insomnia.

People typically fall asleep within 10 to 30 minutes of lying down and closing their eyes, said Lori Neeleman, a clinical psychologist at Intermountain Healthcare.

If it’s consistently taking more than 30 minutes to fall asleep, talk to your doctor to see if there’s a problem. Many cases can be improved by changing lifestyle habits related to sleep.

1. Go to bed at the same time every day and wake up at the same time

Getting into bed and waking up within the same two-hour window every day will strengthen your circadian rhythm, said Abhinav Singh, MD, medical director of the Indiana Sleep Center. .

This will help you fall asleep better because you’ll feel tired at about the same time each night.

2. Meditate

Meditation works on the body’s natural relaxation response and can help you fall asleep better, Singh said.

If you’ve never meditated before, try a simple body scan that brings your attention to different parts of your body. Here’s how:

  1. Take a few deep breaths first
  2. Focus on your feet and be aware of any sensations or tension there.
  3. As you exhale, imagine how the tension is released from your body.
  4. Calves, thighs, and repeat from bottom to head

3. Try military methods

One of the visualizations, the Military Method, can also help you relax and clear any anxiety that might be keeping you from falling asleep.

Start by clearing your mind and relaxing your facial muscles. Then work your way down the shoulders, chest, arms, legs, and so on, relaxing a series of muscles. For the last 10 seconds, imagine yourself lying on a sofa or bed in a pitch-black room.

4. Avoid naps longer than 45 minutes

Napping longer than 45 minutes—especially in the evening and at night—can disrupt your body’s natural sleep-wake cycle and make it harder to fall asleep at night. Napping longer than 45 minutes can also leave you feeling groggy when you wake up. A short nap, however, can help keep your head clear and refreshed.

Singh recommends taking a 15-minute nap between 1pm and 3pm. “It’ll give you a clearer head and make you feel better for the rest of the day, and it won’t make it harder for you to fall asleep at night,” he said.

A 2006 study found that naps of 10 to 20 minutes had greater cognitive benefits than naps of 5 minutes or less or 30 minutes or more.

5. Morning workout

Regular exercise can help you cope with stress and relax. It will help you fall asleep better and improve the quality of your sleep.

Working out in the morning seems to be the best for sleep. A 2013 study examining the effects of aerobic exercise on sleep found that 30 minutes of treadmill exercise at 7 a.m. had a better effect on sleep than the same exercise at 1 p.m. or 7 p.m. found to give.

There is no need to do strenuous exercise in the morning. Simple exercises like walking or gentle yoga are fine.

6. Cool the room

Our core body temperature drops slightly during sleep, so sleeping in a futon in a cool room can help reduce core body temperature and help signal to your body, “It’s time to go to bed,” Neelemann said. ing. If the room is too warm, the quality of sleep can suffer.

Neelemann recommends setting the air conditioning temperature between 15 and 20 degrees, but individual differences are large, so find the temperature that suits you best.

7. Try breathing exercises

Deep breathing — exhaling longer than you inhale — can help calm your nervous system and help you fall asleep better.

“It’s important to breathe slowly, like a deep sigh, expanding your lungs and then exhaling slowly,” Neeleman said.

Here are two recommended breathing techniques.

  • 4-7-8 method: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds.
  • diaphragmatic breathing(Also known as abdominal breathing): Lie on your back and place one hand on your chest and the other on your belly. Breathe in through your nose and make sure your chest stays in place and your belly expands. Use your abdominal muscles to exhale through a pursed mouth.

8. Turn your screens “off” at least an hour before bedtime

Playing with your cell phone or watching the nightly news program can make it difficult to fall asleep. There are two reasons:

  • my thoughts are restless: Especially if you’re watching evocative content like action movies or heartbreaking coverage of natural disasters.
  • Suppresses melatonin production in the bodyThe blue light emitted by screens can suppress your body’s production of melatonin and shift your natural sleep-wake cycle by up to three hours. Melatonin, which induces natural sleep, is also called the “sleep hormone.”

“I tell my patients to turn off the screens at least an hour or two before bedtime,” Singh said.

[Original: The military method and 7 more expert tips to fall asleep fast]

(Translated and edited by Yoshimi Yamaguchi)

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