Contents
Prepare to sleep well
Creating a suitable environment for sleep may help a person fall into it faster, and that is through taking several measures, including the following: [1]
- Adjusting the room temperature: Trying to sleep in a hot room is considered useless, in contrast to sleeping in a room with a temperature between 18-20 degrees Celsius, as this temperature is the best for falling asleep faster.
- Turn off the lights and electronics: darkness prepares the mind to receptive to the idea of bedtime, which helps release hormones that induce sleepiness. Therefore, it is advisable to get rid of light sources in the room, in addition to turning off all electronic devices at least an hour before bedtime.
- Get comfortable pillows and mattresses: Having comfortable pillows, making sure to wash the bed sheets at least once a week, and turning the mattress on the other side are things that must be taken into account when you want to sleep quickly.
- Wearing comfortable sleepwear: Wearing comfortable clothes when sleeping is no less important than the above, as you must be careful not to choose tight ones, or those made of uncomfortable materials that can stick to the body during sleep, and avoid clothes that contain buttons.
Practice a breathing technique
Each emotional state has its own breathing pattern, for example a person adopts a rapid and deep breathing pattern in states of anxiety and anxiety, in contrast to a deep and calm breathing pattern in states of stillness, which means that a person's control over his breathing pattern leads to his control over the psychological state he wants to reach The idea of training to breathe for a period ranging between 10-15 minutes may prompt a person to relax and fall back to sleep quickly, and the square- breathing pattern is one of the breathing techniques that help with that, by following the following steps: [2]
- Sitting properly and expelling the air trapped inside the whole body - breathe out.
- Inhale the air deeply and insert it through the nose to allow it to reach the diaphragm.
- Mind counting to fours while inhaling.
- Hold the breath, then count to four.
- Exhale to deflate it, counting to four as you go.
- Count again to four before repeating the exercise at least four times.
Control your thinking pattern
The thinking pattern that a person follows before falling asleep plays a role in the speed of falling asleep. Focusing the mind on a particular picture or story, for example, distracts the brain from thinking about the person’s fears and thoughts that keep him awake. to relax mode after resorting to his bed and begins to imagine a scene, or a story, or an event happened in the past with evoke the details of the scenery slowly and reflect, he imagines himself in a spot quiet outdoor reader , his favorite book , for example, or on the sea , including addition scene beach From audiovisual details you will focus his attention and help him fall asleep. [3]
By its nature, the human brain works to evoke what a person tries to avoid thinking about when trying to do so. When a person says that he does not want to see apples, for example, an image of apples will immediately come to his mind, [2] and this is what the opposite thinking technique works on, as it aims to absorb In sleep through paradoxical thinking ; The insistence on the idea of not wanting to sleep and trying to resist it is something that has proven to be very effective in people who have experimented with this technique, according to studies, and helped them fall asleep faster, provided that they do not engage in stimulating activities such as using technology or drinking stimulants. [4]
Avoid certain behaviors before bed
Avoiding some of the daily behaviors that the individual practices before going to sleep will help to fall asleep faster and deeper, so the following is recommended: [5]
- Avoid eating rich drinks with caffeine before going to sleep duration of an estimated five to six hours.
- Not to tire the mind before bedtime with mentally difficult tasks, and replace that with practicing some calming things such as reading books.
- Avoid using the bed to lie down, play or watch TV; Because this creates a feeling in a person that links the bedroom with lack of sleep later, according to what Dr. Harneet Walia, a specialist in sleep disorders, says.
- Avoid spending a long time in bed while trying to sleep, as the individual should leave the bed after 20 minutes of trying to sleep if he is unable to do so, and return to it after a short period of time spent in another activity.
References
- ↑ Janice Litza (2019-3-29), “How to Get to Sleep Faster” , www.wikihow.com , Retrieved 2019-8-22. Edited.
- ^ A b "25 Weird Ways To the Fall Asleep That Are Actually Work" , Www.howsleepworks.com , Retrieved 2019-8-29. Edited.
- ↑ "Relaxation Exercises for Falling Asleep" , www.sleepfoundation.org , Retrieved 2019-9-1. Edited.
- ↑ Arlene Semeco (10-30-2017), “20 Simple Tips That Help You Fall Asleep Quickly , ” www.healthline.com , Retrieved 1-1-2019. Edited.
- ↑ "4 Simple Steps to Get You Back to Sleep Fast" , health.clevelandclinic.org , 2014-3-7, Retrieved 2019-8-22. Edited.
