Insomnia is a huge problem that affects millions of people around the world today. However, before you reach for a sleeping pill, it is worth trying home remedies that will help you fall asleep quickly. We will advise you on how to fall asleep quickly and present 5 easy-to-follow ways to help you fall asleep faster. Sleep hygiene is very important. During sleep, we rest, regenerate and prepare the body for the next day. When we feel sleepy, we are irritable and our concentration deteriorates. When insomnia or trouble falling asleep becomes troublesome, it's a sign that you need to make changes. How to take care of our sleep?
Insomnia is a civilization problem. More and more people are wondering every day what to do to fall asleep, get a good night's sleep, and go to work in the morning with new energy. Unfortunately, more and more people are having trouble sleeping.
The bedroom should be a place of complete silence, so it is worth making sure that the room itself supports our sleep. Bright colors and unnecessary furniture or items should be avoided in the bedroom. We should choose a space that will be as little stimulating as possible for us. In the evening, it is worth giving up strong lighting, and when reading books before going to bed, avoid placing the lamp next to your head.
The mattress is of great importance for the quality of our sleep. One that gives inadequate support will cause recurrent back pain. The mattress should provide our spine with a straight line. If there is space between the lumbar spine and the mattress, the mattress itself is too hard. It is worth choosing a mattress, as well as the bedding itself, which has ventilation properties. Thanks to this, we will ensure a high comfort of sleep and take care of the hygiene of the mattress. The bed linen and our pajamas should be washed often, and the room should be aired before going to bed.
During the day, it is worth avoiding staying in the bedroom on the bed. This seat should only be reserved for an overnight rest. It is also worth providing yourself with an opportunity for physical activity. After training, we will be more tired and fall asleep faster. Before going to bed, it is worth avoiding meals - you can bet on good herbal tea. In the evening, let's give up strong lighting and put the mobile phones on the shelf. Let's try to calm down and prepare for sleep.
Introducing some sort of routine into our evenings will surely help us fall asleep faster. A warm bath, relaxing music or listening to your favorite podcast will help us relieve stress and take our thoughts away from the worries of the day that may disturb our evening peace. Breathing exercises and meditation can also prove beneficial to our sleep.
Evening preparations can guarantee us a good night's sleep, but if we are struggling with insomnia, it may be worth going to a specialist. Bad sleep has a very negative impact on our well-being, so it is worth making every effort to ensure the best night rest.
Good sleep is the basis of life. It helps us regenerate, rest and regain strength. On the other hand, waiting for sleep that won't pass is very frustrating. We not only get tired, but also worry that the next day we wake up tired and sleepy. Insomnia is often accompanied by depression and neurosis. On the other hand, in the elderly, it often results from lower melatonin production.
Sleep problems usually result from overwork, stress, fast pace of life and bad habits that make it difficult to fall asleep quickly. A few sleepless nights are not a problem. However, if sleep problems increase and persist for several weeks, a solution should be sought. Before we seek the help of a specialist, it is worth learning about home remedies for falling asleep quickly. It's also a good idea to make a few changes to your daily habits to help you fall asleep quickly. Sleeping pills are not indifferent to health, so before you reach for them, it is worth trying home remedies.
"I can't sleep" is a common problem of busy and stressed people who forget about rest and time for themselves. Constantly thinking about work or things important to us makes it much more difficult to fall asleep. Instead of falling asleep immediately after going to bed, we are tired of racing thoughts and constantly analyzing the past day or plans for tomorrow.
It is imperative to stop the racing of thoughts or internal monologue before going to bed. You can say to yourself that we will get these things done the next day or that what we are thinking about may wait until tomorrow. We can also interrupt the rush of thoughts by meditating or praying or dreaming about something pleasant and relaxing.
If you have sleep problems, it is a good idea to calm down an hour before going to bed:
- avoid watching TV and using a laptop or cell phone, remember that bright light from the screen of electronic devices hinders the production of melatonin in the body,
- it is always worth going to bed at the same time,
- Before going to bed, it is worth getting used to a certain routine to always do the same activities, for example, washing, changing, turning off the lights, reading before going to bed. It is worth creating a kind of ritual of falling asleep when all activities are performed at the same time and in the same order,
- before going to bed, it is best to focus on positive and pleasant things, spend this time on rest, a good book, or pleasant, calming activities, which, however, must not be so absorbing that you will not fall asleep,
- don't go to sleep after coffee.
If you cannot fall asleep immediately, try to calm down and calm down. Don't look at your watch every now and then to see what time it is and how long you are awake.
It can be different after coffee. There are people who cannot fall asleep after having coffee. Others, on the other hand, can drink coffee before going to bed and it does not prevent them from falling asleep quickly.
Caffeine blocks the adenosine receptor responsible for trapping adenosine, a substance that promotes sleepiness. Therefore, people with sleep problems are advised to avoid caffeine in coffee, black tea and some drinks during the second half of the day.
The optimal temperature for a good sleep is 18 degrees. Therefore, in order to fall asleep easily, it maintains a lower temperature in the bedroom, and thoroughly ventilate the room before going to bed. If you wake up at night and cannot fall asleep immediately, open the window to lower the temperature.
During sleep, body temperature drops slightly, which is related to the production of melatonin. Therefore, the body should not be overheated during sleep. In addition, people with sleep problems should warm their hands and feet before going to bed. This allows the blood to drain from the center of the body and helps cool the body down.
It is known that stress and racing thoughts make it difficult to fall asleep quickly. But how to calm down at night. One good way to do this is to take a warm bedtime bath to help you relax and calm down. In addition, after leaving the bath, the body feels more temperature change, which makes it easier to fall asleep.
Another way to calm down is to immerse your face in cold water. It is enough to dip your face in very cold water for half a minute. Then a conditioned reflex occurs that reduces the frequency of heart contractions. Thanks to this, the tension is released. Likewise, drinking a warm drink before going to bed will help you calm down and fall asleep faster.
How to fall asleep quickly after stress? It's best to relax and let your muscles go. We close our eyes and relax all muscles one by one, starting with the head and ending with the feet. Focusing on relaxing the muscles will also allow us to calm down and forget about stressful problems.
The 4-7-8 breathing technique helps you fall asleep faster by lowering the heart rate and removing most of the carbon dioxide from your lungs. We do this technique by releasing all the air from our lungs first. Then we inhale air through our nose for 4 seconds. We hold our breath for 7 seconds and exhale for 8 seconds. We repeat this technique 4 times.
In order to sleep well at night, make sure you have adequate sleeping conditions, such as a proper mattress, breathable bedding and a quiet, peaceful bedroom. The bedroom window should be ventilated or unsealed to let in fresh air.
There should be no electronic devices in the bedroom, such as a computer, TV or mobile phone.
A bed should be associated with sleep and relaxation. Therefore, in bed, you should not watch TV, use a laptop or a cell phone. It should not be a place to talk or argue.
When it comes to reading in bed, before going to bed, opinions are divided. You should definitely avoid reading highly addictive or stressful books. It is worth choosing a calm, relaxing reading. It is good that the bedroom is not very lit. All you need is a small lamp to illuminate the book.
To fall asleep faster, you can use aromatherapy, which helps you fall asleep. Lavender oil works especially well. We can also make a blend of chamomile, clary sage and bergamot oils. We do not use the oil to lubricate ourselves, but sprinkle it on the bedding. A good way is to sprinkle essential oil on a tissue that I put under the lining of the pillow. Essential oils or their mixtures can also be used for inhalation, for example, pour the oil into an air humidifier or add it to a warm bath before going to bed.
Home remedies for a good night's sleep aren't difficult to apply, and they can help us a lot without resorting to medications that should be the last resort.
In the event of no improvement or deterioration of your health, be sure to see a doctor as soon as possible! The above tips are traditional home treatments, not medical knowledge based on research. Therefore, using them cannot be an alternative to using standard medical services and medical consultations!
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