In today's hectic lives, people are unable to get enough sleep. Sometimes they can't find the necessary 7-8 hours, and sometimes they can't sleep due to stress.
Many people toss and turn in bed at night. Sleeplessness, medically known as insomnia, has become a common problem. Using mobile phones late into the night, work stress, irregular routines, and poor eating habits are the main causes. Many people toss and turn for hours even after getting into bed, leading to fatigue and irritability the next day. If this happens to you, there's no need to panic. You can find relief from sleep problems by adopting some simple techniques.
💐5 Simple Techniques to Get Good Sleep
Health experts suggest that people struggling with sleeplessness should adopt the 4-7-8 breathing technique. This technique involves inhaling for 4 seconds, holding for 7 seconds, and slowly exhaling for 8 seconds. Repeating this 3-4 times before bedtime calms the mind and relaxes the nervous system. This technique reduces stress and prepares the body for sleep.
The progressive muscle relaxation technique helps people fall asleep faster. In this technique, you first tighten different muscles in the body and then gradually relax them. Start with the feet and work your way up to the head. This releases accumulated fatigue from the body and signals to the brain that it's time to rest. Many people experience better sleep with this technique.
Staying away from mobile phones and screens can also help with insomnia. Stop using phones, TVs, and laptops at least 30 to 45 minutes before bedtime. The blue light emitted by these devices affects the hormone melatonin, which is essential for sleep. Keeping your mind away from screens can naturally put your brain into sleep mode.
Relaxing your mind also helps you fall asleep faster. If you find yourself inundated with thoughts as soon as you lie down, write down the next day's tasks or concerns on a piece of paper. This gives your mind the peace of mind that everything is already noted and there's no need to think about it again. This method is especially beneficial for those who overthink.
Read more : - The Heart-Healthy Morning Routine: A Japanese Doctor's Revelation
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