Insomnia and sleep apnea have become very common in adults nowadays. According to the National Institute of Health, more than 30% of the population has insomnia or sleep disruption. Around 67% of the population faces this issue at least once a week.
Not being able to sleep can cause serious damages to health. Having insomnia for longer periods can cause, fatigue, depression, anxiety, and a lot of other problems. This can be associated with different issues, like environmental issues, health issues, issues relating to personal or work life as well.
In this article, we are going to tell you what you can do to sleep easier and faster.
Avoid Checking Time
When you are unable to sleep, minutes feel like hours. What usually happens is when you lie on your bed and cannot fall asleep you keep on checking the time and as the time passes you feel a certain kind of stress about not having enough time to sleep? When that happens, you tend to feel frustrated and angry and that’s what induces symptoms of insomnia.
Checking your clock, again and again, sort of wakes your brain up. Which is highly unlikely to fall asleep. Your mind should be completely at ease if you wish to sleep. To sleep well, avoid checking your phone or clock.
Keep Your Room Cool And Dark
Any sort of light, No matter how dim or bright can make it harder to fall asleep. Our brain is designed in a way that darkness makes it feel relaxed and light gives it a signal to wake up. When your room is dark and cold, your eyes give a signal to the brain that it’s night time and that makes it easier for a person to sleep.
Whenever you use any light source or check your phone during night time, your brain tends to wakeup again and that makes it harder to fall asleep
Your body temperature tends to fall when you sleep. When you keep your room cool, it radiates the process and makes it easier for your body to sleep. The most recommended temperature to induce sleep is 16-19 degrees Celsius.
The Breathing Technique That Induces Sleep
You might have heard of the 4-7-8 breathing method. But, did you know that it actually works? This method has proven very helpful to people who have trouble falling asleep. All you need to do is
- Touch the back of your upper teeth with your tongue and hold it there and exhale with your mouth.
- Now, Inhale using your nose for 4 seconds.
- Hold your breath for 7 seconds.
- finally, exhale through your mouth for 8 seconds
- Repeat it 3 more times
By using this technique, you will feel sleepy instantly and will fall asleep faster.
Choose Your Mattress Wisely
Your mattress can be another reason for your insomnia. When you buy a mattress that doesn’t suit your sleep preference or position, you might find it difficult to fall asleep. Check out https://www.newsweek.com/amplify/best-memory-foam-mattress . Find a mattress with your preferred softness/ density and you’ll feel comfortable and fall asleep a lot faster.