Many readers are interested in the right subject: how to arrange sleep. Our makers are pleased that we have already researched current studies on this fascinating subject. We will give you a wide range of answers based on information from the latest medical reports, advanced research papers, and sample surveys. Keep repeating to find out more.
More than 40% of adult Yankees experience signs of insomnia each year, making it one of the most popular disorders in the United States. Stress, environmental factors, or physiological conditions can cause problems with sleep. There are many different techniques for learning to sleep though. yourself sleepy There is no way to prove whether a particular technique will work for you. A warm bath gives some people feelings. sleepy Others have the opportunity to feel. sleepy after using warm milk.
How do you make yourself sleepy?
1- Pay attention to noise and light.
Keeping the bedroom out of the wind will definitely help. Distractions from light and noise to sleep Use a small sized white noise maker to see the possibility of masking animal noises and other random sounds. Do not leave light on when you are sleeping. This is because light can stop the production of melatonin, the hormone that makes us sleepy. sleepy If you use a tablet, phone, or colorful electric alarm clock at night, STOP NOW.
2. adjust your own room temperature
You cannot sleep If the warmth in your room is not comfortable . Use a thermometer to recognize the temperature of the room and bring it to the recognized temperature using a fan or heating. Most people sleep have a temperature of 20-22°C (68-72°F) is good. It is difficult to to sleep at temperatures above 75°F (23, 9°C) and below 54°F (12, 2°C).
3 Adjust bedding.
If you cannot sleep You can change your kisses, mattress, or other sleeping material for your body aches. What works for one person may not work for another. So you must try until you find what is comfortable for you. To overcome back pain, you can consider placing a small pillow under your lower back. Choose a mattress with memory foam, especially if your current mattress is very firm or very smooth.
4- Take certain snacks before bedtime
Find your way out. yourself sleepy Consider a small snack before bedtime to avoid malnutrition in the middle of the night. Yogurt or milk can work well enough to help you sleepy But if you are lactose intolerant do not think about it. You can try other snacks before bedtime such as tuna, peanuts, oatmeal, etc. Do not eat a large meal right before bedtime.
5. 4-7-8 Consider technology.
This technique is fairly simple and involves supporting the tongue, which means touching the edge of the tissue just behind the front teeth. While doing this, you breathe fully and then change your personal breathing pattern according to the correct instructions.
- Breathe through the nose. Do this slowly at the same time.
- Hold your breath and count to 7.
- Exhale through the eater and count to 8. Collect the “flute” sound.
- Repeat three times.
This technique increases the amount of air reaching the parasympathetic nervous system. Counting during the process still distracts your intellect and releases stress. 6.
6. do powerful exercises
Powerful activity in the evening. to sleep ‘ In the evening. You must practice until you reach the point of fatigue. Works amazingly well to bring about recovery. sleep It is up to your ability to exercise a large number of fields to force you to experience fatigue.
7. drink a warm drink
Warm milk before bedtime works very well for many people, but I love drinking herbal teas before bedtime. Chamomile tea is a wonderful choice that can treat insomnia. Ginger, lemon, and raspberry are considered very effective as bedtime drinks. Do not drink with caffeine before or at bedtime, as caffeine has a stimulating effect that stays with you for 7-8 hours.
8. cut out and relax
One way to make yourself sleepy Relax all muscles. Lie in bed and breathe deeply through your nose. Starting with your toes, squeeze 1 x 1 into each muscle up to your neck. Tighten the hips, legs, arms, sternum, abdomen, and windows for a relaxing experience.
9. find your personal trigger
Develop a habit of telling your brain when the time has come. to sleep Listen to music or read your favorite book before bed. Repeat the same activity every night and it will become a habit, but your body will still associate it with bedtime. sleep .
10. look at melatonin
Many studies have shown that melatonin can help if you want to change your sleep patterns. sleep Scheme. This may not offer much support to help you fall asleep. However, it is recommended that you increase your melatonin levels and see how that works. This can be arranged by taking a melatonin supplement about 1.5 hours before bedtime.
11. take the medication
Finding Ways to Learn yourself take medication to help you sleep, but this is not always possible. If you need to take medication sleep There is a problem. Note that to overcome occasional insomnia, you only need to take the medication. only the correct dosage. Additionally, be careful when taking medications for more than 10 days in a row. Do not take opiates without consulting a physician as they can cause dependence.
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