Health
On average, a person spends more than a third of their life sleeping. But don't let this fool you. Just because the body sleeps doesn't mean that our body is slowing down.
During sleep, the body recovers, so we get up refreshed and refreshed. If you're tossing and turning all night, it affects your reasoning, productivity, and your ability to hold on to information the next day.
Read also: Your sleeping position: what is it talking about?
Over time, this contributes to the development of diabetes, obesity and constant bad spirits.
Here are a few mistakes we make that don't contribute to a good night's sleep.
How to fall asleep if you can't sleep
1. Don't go to bed with cold feet
Cold feet can interrupt sleep, so it's best to warm your feet with a hot water bottle or socks before going to bed.
2. Get ready for bed
The established procedure will develop the habit of falling asleep, just as you get used to brushing your teeth or washing your face.
3. Avoid drinking coffee 4 hours before bedtime
Caffeine has a negative effect on sleep and keeps you awake longer.
4. Avoid certain sleeping positions
Experts recommend sleeping on your left side, as your body rests better in this position.
Read also: 7 reasons to sleep on your left side
5. Keep electronic appliances away from bed
You need to develop the habit of falling asleep at the same time so that your brain is ready accordingly.
Looking at your smartphone or tablet before going to bed can have a negative impact, as the bright light on the screen prevents the brain from falling asleep.
How to sleep properly
6. Reading before going to bed is also not worth it
It is known that reading before going to bed keeps you awake even longer.
7. Avoid bright alarm clocks
The light from the alarm clock screen can attract attention and disturb sleep all the time, and as a result, you won't feel relaxed in the morning.
8. Don't drink liquids an hour before going to bed
If you drink water 1-2 hours before bedtime, you will wake up 2-3 times to go to the toilet.
9. Avoid sleeping during the day
Sleeping during the day helps you feel refreshed longer than you should and changes your sleep and wake routines.
10. Change your mattress
A good mattress is essential for a good night's sleep and you'll wake up refreshed and energized.
11. Don't eat 2 hours before bedtime
When you lie down with a full stomach, you can't fall asleep quickly, as the digestion process keeps your body awake.
12. Don't exercise 3 hours before bedtime
When you exercise, your body is filled with adrenaline and prevents you from falling asleep.
How fast can I fall asleep in 1 minute?
There is a breathing exercise that can help you fall asleep in less than a minute.
Exercise “4-7-8" is taken from ancient Indian practice and helps to fall asleep quickly.
· Breathe in through your nose for 4 seconds
· Hold your breath for 7 seconds
· Exhale through your mouth for 8 seconds
Anxiety and stress lead to improper breathing, which makes it short and superficial. By increasing your breath, you breathe in more oxygen, then allow it to enter the bloodstream better and effectively eliminate carbon dioxide from your lungs.
This method slows down the heartbeat, relaxes the nervous system and has a mild sedative effect.