Insomnia is a sleep disorder that can make it hard to fall asleep, hard to stay asleep, or not be able to back to sleep again. So What is the cause of Insomnia?
Simple Way to Fall Asleep Fast, 7 Tips to Beat Insomnia
TheIndonesia.id - Being able to sleep fast and sound at night is something to be thankful for. Having a good sleep will make your body fresh and ready to face the day. This guide will show you the simple way to fall asleep fast at night.
For some people, insomnia or difficulty falling asleep is really disturbing. Insomnia even makes you wake up all night long. If you keep this habit continuously, it can cause various diseases such as diabetes, high blood pressure, and stroke.
If you have difficulty falling asleep, these are the tips to sleep safe and sound all night long, quoting Healthline.
1. The 4-7-8 breathing method
Dr. Andrew Weil, the founder of the Arizona Center for Integrative Medicine, recommends the 4-7-8 breathing method to help you fall asleep easily. This method is based on the yogic breath control technique and consists of breathing patterns that weaken the nervous system.
First, place the tip of the tongue behind the upper front teeth. Exhale completely through your mouth until you hear a “whoosh.” After that, close your mouth and inhale through your nose to a count of 4. Next, hold your breath to a count of 7. Open your mouth and exhale until you hear a “whoosh” sound for 8 seconds. Repeat at least three times.
2. Create a schedule
Waking up and going to bed at the same time every day can let your body know when it's time to sleep and fall asleep faster at those times. However, make sure that these habits meet the standard sleep time of 7 to 9 hours every night.
Finally, give yourself 30-45 minutes to relax at night before going to bed. This will make your body more relaxed and sleep better.
3. Reduce the light
A study shows that darkness increases the production of melatonin, a hormone important for sleep. Dim light at night can increase sleepiness and minimize your body from staying awake to being alert.
4. Set meal times
The next tip to fall asleep quickly is to limit your eating hours. Try to eat your last meal 4 hours before bedtime. In addition, excessive consumption of high-carbohydrate foods can damage the quality of a night's rest.
5. Listen to music
Music can significantly improve sleep quality, and can even be used to improve chronic sleep disorders, such as insomnia. Buddhist music is one of the most effective ways to get you to sleep.
However, if you don't like listening to music before going to sleep, simply avoid sudden noises such as electronic devices.
Exercise can increase the duration and quality of sleep by stimulating the production of serotonin in the brain and lowering levels of cortisol, a stress hormone. To improve sleep quality, exercise in the morning has a more significant effect than an exercise in the afternoon.
7. Turn off electronic devices
Using too many phones or electronic devices at night has been proven to interfere with your sleep efforts. This is due to the emission of blue light which suppresses melatonin.
The use of electronic devices also keeps your mind active. So, keep cell phones or other electronic devices out of your reach in bed.