How to fall asleep quickly and sleep soundly?
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Lack of sleep makes us feel terrible and can turn our lives into chaos. Today theme is how to fall asleep quickly in your bed.
Because lack of sleep makes us irritable, interfere with focus and be attentive, because of which, by the way, many get into accidents and other incidents, writes the «Orthodox».
Even if you do not get enough sleep, it reduces the body’s resistance to colds and flu. In the long-term health effects are even more dangerous: an increased risk of stroke and heart disease, obesity, diabetes, significant brain aging, persistent cognitive problems and the deterioration of brain function, bone damage, cancer, and the risk of early death.
But it is important not just to sleep a certain amount of time — only quality sleep is an essential component of good health. If you always get up at night to the toilet or sleep no more than two hours in a row, the more likely you enough sleep.
How to fall asleep quickly: Stick to sleep
Requirements in the amount of sleep are different. Dr. Nathaniel Watson, a member of the American Academy of Sleep Medicine, says that most people are able to determine how much sleep is necessary for them. To do this for 2-3 weeks, it is necessary to go to bed as soon as you feel tired and your own wake up in the morning (if you can fall asleep in principle to start this experiment). By the end of this period, you will be able to evaluate the amount of sleep that is necessary for you to sleep.
It is important to stick to this timetable, which in itself is difficult, as many people recognized. But if you still have to show consistency, your sleep cycle will be strengthened. If you cannot fall asleep within 15 minutes, get up and go do something relaxing, and then go back to bed when you feel tired.
How to fall asleep quickly: Forget the snooze alarm button
What a pleasure to press the snooze button the alarm and turn over to catch a few extra minutes of sleep. This is not the benefits. Sleep between the signals of the alarm — a very poor quality. You wake up and want to sleep even more, because the interrupt REM sleep. Instead, set the alarm clock to a later time — and more of it, do not put.
How to fall asleep quickly: Consider: 4-7-8
This method opened the physician and scientist at Harvard Andrew Weil.
Take a relaxing breath in through your nose for a count of four.
Hold your breath for a count of seven.
Exhale the air through the mouth on account of eight with a whistling sound.
How to fall asleep quickly: Repeat cycle three times
According to Vale, the 4-7-8 method is effective in view of the fact that provides more intense than during normal breathing, the oxygen flow to the parasympathetic nervous system, which is subjected to excessive stimulation during stress.
If you think it’s too hard, just try to count. And do not forget the sheep.
How to fall asleep quickly: Turn off electronic gadgets
If you used to play before going to bed on your phone or tablet, it can be one of the reasons why you find it difficult to fall asleep. Electronic Gadgets — computers, cell phones, tablets, etc. — Emit blue light, which prevents the production of «night» of the hormone melatonin. The pineal gland begins to produce melatonin for several hours before bedtime, and blue light prevents this process. If a certain amount of blue light enters the eye, it causes the pineal gland to stop the production of melatonin.