Here Are 6 Helpful Tips To Fall Asleep Faster

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Breathing techniques

  • This sleeping technique does not require any special effort and there are three rules you should keep in mind.

  • First, you should breathe through the nose for 4 seconds.
  • Then, hold your breath in for 7 seconds. Finally, exhale through your mouth for 8 seconds exactly.

  • Your brain is now flooded with soothing chemicals, and your heart runs at a slower pace.

Take a hot shower

  • Raising the temperature of your skin increases those feelings of sleepiness and makes your journey to deep sleep happen a bit faster.

  • For the best results, make sure the water is above 38 ° C. Water that is too cool won't provide the same benefits as hot water.

  • Hot baths are best for inducing relaxation, but regardless of whether you take a hot bath or shower.

Take melatonin (hormone)

  • Melatonin is responsible for the hormone for inducing the feelings of sleep you have when it gets dark outside.

  • You don't have to take the supplement though; melatonin can be found naturally in bananas, oats, pineapple, oranges, tomatoes, and cherries, as well as other foods.

Count sheep

  • Try counting! The repetitive task in your head will distract your mind and bore you.

Don't workout at night

  • Avoid working out within 4 hours of heading to bed.
  • However, if you don't have a workout routine, make one! It simply must be done at the right time.

Turn off all electronics

  • Try cutting down on your gaming time. Studies have shown that.
  • People who play video and computer games more than 7 hours a week sleep poorer than those who don`t.

  • To fall asleep, your body increases levels of hormones, which induce sleepiness as it gets darker outside. This makes you tired.

  • Remove all electronics with bright screens at least an hour before bed so it will be easier for your body to get tired.

  • You may not be too concerned about the fact you aren't sleeping well.
  • Lack of sleep could cause many diseases (stroke, diabetes, osteoporosis, memory loss, breast cancer, incontinence).

  • Continually depriving yourself of the recommended time asleep (six to eight hours) can mean you become very sick down the line.




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