How can I sleep

Written By The HealthMeth Team - Updated On Friday, August 20, 2021 7:00 PM

Establish a consistent sleep pattern

The body has a daily 24-hour rhythm, and this rhythm consists of a set of behavioral, physical, and mental changes that enable it to determine the extent of its readiness to sleep, depending on the hormones that induce sleep , or wakefulness and the biological clock of the body, and accordingly, the regulation of the clock The biology of the body requires regularity by setting a specific date to go to sleep, and adhering to this time every night. [1]


Set the room temperature

Room temperature affects a person's ability to sleep, and to improve this ability, it is necessary to experiment with changing the room temperature between warm and cold. So that the individual reaches the temperature that brings him comfort and helps him to sleep, and in general, the specialists; As the National Sleep Foundation, they recommend a temperature setting around 18.3 ° C, which is ideal for aiding sleep. [1]


Reducing stress levels

An individual's ability to sleep is affected by the level of stress or tension that afflicts him, and to get a good and restful sleep, stress must be reduced, as many techniques that help the individual relax, including the implementation of his favorite activities during the day, or the application of deep breathing while lying on The bed, because deep breathing has its benefits in relaxation and increasing pain control, and it can be applied by breathing through the nose, then holding the air for a few seconds, then tightening the lips and exhaling gradually as possible, and this must be repeated several times. [2]


Sleep aids

There are many tips that help you sleep, including the following: [3]

  • Adjusting the body's rhythm by exposing it to sunlight during the day so that it remains vigilant, and darkening the room in the evening so that the production of the hormone melatonin in the body is stimulated, and it prepares for the sleep phase.
  • Removing the clock from the room, refraining from monitoring the time when going to sleep; This is to avoid developing anxiety about developing insomnia .
  • Avoid taking a day nap, or limit its duration to no more than 30 minutes to avoid interfering with nighttime sleep.
  • Reducing the intake of foods high in carbohydrates, especially at night time. This is due to its association with disturbed sleep, and to replace it with foods with a fat content; Because it is linked to improving one's ability to sleep.


References

  1. ^ A b Aaron 's Kandola (30-8-2018), "How To Can the I the get To Sleep Easily?" , Www.medicalnewstoday.com , Retrieved 19-11-2018. Edited.
  2. Neel Burton (16-3-2018), "How to Fall Asleep" , www.psychologytoday.com , Retrieved November 19 , 2018 . Edited.
  3. Arlene Semeco (10-30-2017), “20 Simple Tips That Help You Fall Asleep Quickly , www.healthline.com , Retrieved 19-11-2018. Edited.