Health

7 easy and scientific methods that can help you fall a sleep faster

2022-03-19 by Safe Global LTD
7 easy and scientific methods that can help you fall a sleep faster

Some people start falling asleep while lying on the bed. On the other hand some people stare at the ceiling all night and cut them off and they can't sleep. Those people who keep turning their sides throughout the night for sleep, they know how much stress the problem of not sleeping at night gives.

But apart from giving you fatigue and lethargy, sleeping early is also considered good for health. Research shows that when your circadian rhythm, that is, sleep-wake time, is not correct, then you are at a higher risk of weight gain, diabetes and depression.

William Winter, MD, author of the famous book 'The Sleep Solution: Why Your Sleep is Broken and How to Fix It', said in an interview to an English newspaper that Inadequate and light sleep can have a bad effect on the body's organ system. Due to less sleep, we eat more and eat things harmful to health. They also affect our digestive system, heart beat, hypertension, diabetes and immune system.


That is why in this article I will give you information about 7 easy ways to sleep early. By adopting these measures, you too can easily take advantage of the benefits of deep sleep. These simple steps will help in improving your physical and mental health as well.

1. Change your room lighting

From the lamps in the bedroom to the brightness of electronic devices, they affect your ability to sleep. A hormone called melatonin regulates your sleep and wake cycles. But when exposed to light, our level of this hormone is affected.

Whenever you go to sleep in the bed, it is very important to be dark. We may feel that mobile phones and TVs will not have a negative effect on our ability to sleep, but believe me, it does have an effect.

If you don't look at a bright screen for two hours before going to sleep, then hopefully you will fall asleep quickly. Apart from this, even better results can be found if the bedroom bulb is also switched off.

But if you do not want to completely turn off the light at night, then it may also be better that you can use a low watt night bulb.

2. Take a Shower at Night

If you are fond of bathing in the morning, then you need to think about your daily routine. There is strong evidence that cleaning yourself at the end of the day can help you sleep better. But its key also lies in doing it at the right time.

Taking a bath before going to bed is actually not a good thing because hot water raises your body temperature a lot. In such a situation, if the body temperature is given a chance to normalize before going to sleep, then it can prove to be a better solution.

3. Drink milk Before Sleeping

Your grandmother already knew this from you. That's why she used to give you a glass of warm milk before going to bed to sleep. Milk contains a protein called alpha-lactalbumin.

This protein is rich in the amino acid tryptophan, which produces melatonin, the same hormone that helps us sleep.

According to studies, eating foods rich in tryptophan such as egg whites and pumpkin seeds improves sleep. But along with tryptophan, calcium is also found in milk. The calcium found in milk helps in the absorption of tryptophan in the brain.

4. Stop Using Sleep Tracker

Nowadays, a large number of youth are using sleep trackers to track their sleep quality. 10% of the total youth population in the US regularly uses a fitness or sleep tracker.

Most young people are using it to find out what they are actually doing when they are out. You may think that this is very important for achieving good sleep, but it is not.

According to a study published in the Journal of Clinical Sleep Medicine, people who try to track their sleep with a tracker, they are under pressure to sleep for a sufficient amount of time. Because of this, the level of self-generated anxiety can increase.

As a result, your natural sleeping habit has also been seen to have a bad effect on many occasions. Researchers have named this problem 'orthosomnia'. When this problem occurs, the person remains immersed in the worry of improving his sleep data.

5. Meditation

Are you worried about the problem of sleeplessness? With the help of meditation, cortisol levels can be easily reduced, due to which you can feel less anxious and happier than before. This makes you sleep deeper and better.

According to a 2015 study, the quality of sleep improved by older people doing mindfulness meditation. Apart from this, their anxiety, pain and disturbances in mood can also be overcome.

6. Make the Bed a Sleeping Place

If you are not able to sleep well even after lying on the bed. So what you are experiencing, researchers call it 'Conditioned Arousal'. These are done by doing those things for which we have trained the mind in such a way, while doing which the mind is fully awake. For example, checking email on the phone or doing office work lying on the bed.

So always go to your bed only when you are completely ready to sleep. Never go to bed when you don't want to sleep. After doing this for a few days, the mind will start to train that lying on this bed means sleeping.

7. Learn to Relax

If you are not able to sleep then there is no need to worry. Even if you are feeling relaxed even after lying down, you can get the same benefits as sleeping. But in some cases, the benefits of rest contradict the benefits of sleep. Therefore, rest cannot be termed as a substitute for sleep.

In the year 2008, a research was done by the National Institute of Mental Health. Research was on that what is the effect on the body of lying down and resting with the eyes closed?

In research, it was found that only by lying down with the eyes closed, some neurons of the brain were closed, which is only due to sleep. In addition, according to the National Sleep Foundation, rest can reduce stress. It improves mood, increases alertness, keeps the mind calm, creative and full of inspiration.

Even then, the benefits of getting real sleep cannot be compared to the benefits of rest. For example, cognitive restoration, memory enhancement and hormone regulation. Sleep is really necessary to give new life to the mind and body. But if it becomes really confusing, then your mind can get confused and move towards distortion.

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