If you fall asleep faster like a challenge every night, then you are not alone. Between the busy schedule, between the time and the pressure of daily life, many of us are trying to get the deep sleep we need. But rest assured-there is a simple, scientific strategy can help you fall asleep faster and wake up when you wake up. In order to guide us to make this journey, we helped Dr. Prey Devnani, an authenticated sleep expert, and she was committed to understanding and managing sleep disorders. If someone can teach us how to fall asleep quickly and easily, it is her.
With Dr. Devnani’s expert opinion, we have collected feasible steps to help you create a sleeping program that suits you. Please continue to read to change your night skills, and help you feel rest, restore vitality, and prepare the day before.
Doctor of Medicine Prey Devnani
Dr. Prey Devnani is a neurologist certified by the board of directors to study and treat sleep disorders. Devnani practiced at the Cleveland Clinic, where she was committed to the care and treatment of excellent patients.
Common factor that makes it difficult to fall asleep
In the 24 -hour society of our fast -paced rhythm, many of us did not determine the priority of sleep in accordance with the way we should have. Between the needs of modern life and constant interference, it is easy to see why it feels like an impossible task. Some common factors that cause poor sleep include:
- Extend the working time
- High -pressure company work
- Excessive use technology
- Continuous social media exposure
- Noise pollution
- Sedentary lifestyle
- Drug abuse
- Global trip across time zone
The effect of lack of sleep is profound. It may lead to chronic health status, such as hypertension, diabetes, depression and obesity, and increasing more serious problems, such as cancer, which is expected to reduce and reduce the overall productivity.
MD wants you to make 3 sleeping skills
If you once want to have a way Steak faster And improve your sleep quality, you are not alone. Although we can’t always change from sunset to sunrise like ancestors, some small but influential changes can change everything. In modern times, we need to pay intentional efforts to synchronize our sleep schedule to match our rhythm of day and night. This change can greatly improve our health.
Studies have shown that ignoring this natural rhythm or delayed sleep cycle will destroy metabolic function and cause damage to your body. There are some expert skills here to help you fall asleep faster and feel energetic when you wake up.
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The cool environment is important for faster to fall asleep-a decrease in temperature with mild body temperature is a whole night that the human body is naturally prompted. The cool room is close to 65 degrees, which is most suitable for sleep. When you are drowsy, your body temperature often decreases, and it reaches its lowest level at about 5:00 am, and then climb slightly with the progress of the day.
If the environment is too hot, it may interfere with the natural temperature of the body and make you even more disturbing all night. Please note that everyone’s best temperature threshold is slightly different.
Find the mattress for you
Choosing a mattress is very personal. There are not many scientific evidence that one mattress will sleep better than another mattress, but people with certain medical conditions seem to be easier to rest for a specific mattress style.
Anyone with pain on the back or neck should adopt the “Goldilocks” mattress purchase method: not too hard, don’t be too soft. Too soft mattresses often become hot and can increase back pain, while too hard mattresses will bring too much pressure on the bones, shoulders and backs of the head. If you have an allergic reaction, it is absolutely worth investing in low -allergic mattresses to improve sleep.
How to affect your sleep
Diet plays an important role in your ability to fall asleep faster. Remember those childhood before bedtime milk? They are not only a sense of comfort-they help increase the yield of chromine, which is necessary for melatonin (sleep hormone) production. Foods such as almonds, turkey and eggs are rich in color, which helps your body to prepare for sleep.
The same important is foods rich in melatonin, such as cherries, walnuts, ginger and fresh mint, which can enhance your ability to reduce. Avoid caffeine in the afternoon and evening because it interferes with your sleep cycle. Although alcohol may initially help you fall asleep faster, it will destroy your sleep later, which makes you feel drowsy. Finally, getting into bed with a hungry stomach makes your body more difficult to relax and fall asleep. The lightweight before going to bed can improve sleep quality and help you fall asleep faster.
How to quickly fall asleep: 5 expert skills
1. Limit the screen time before going to bed
Blu -ray of mobile phones, computers and TVs can inhibit the production of melatonin, so it is difficult to sleep. To get better sleep, please pack the electronic equipment at least an hour before going to bed, or if you have to use the screen, invest in blue light glass.
2. Adhere to the conventional sleep schedule
The consistent sleep routinely enhances the rhythm of the body and helps you fall asleep faster. When your sleeping time and awakening time are routine, your body knows when it starts to let go of time, which is easier to drift.
3. Create a relaxed sleep time routine
Stress hinders your ability to fall asleep quickly. The key is to relax your body and mind before going to bed-try or meditate to relax your body and mind. Warm bathtubs or a cup of cup of caffeine tea can also help you prepare for sleep.
4. Keep bed to sleep
Your bed should be related to rest. Avoid using it for work or stressful activities, because this may interfere with your ability to fall asleep faster.
5. Morning exercise
Exercise in the morning (preferably in the sun) helps regulate your sleep cycle, so as to set the stage for faster and deeper sleep at night. Try these morning exercises to stimulate your daily activities.
Need to fall asleep, STAT? We like to combine all the techniques of how to fall asleep quickly, but in an emergency, there are several ways to calm your body and mind quickly and make your body and mind quickly sleep well.
Guide visualization or meditation. According to an article Jama Internal MedicineMeditation and visualization can promote relaxation and help you transition to sleep. Some of our favorite resources include top empty, calmness and activation.
Paradox intention. Care it as reverse psychology. When we emphasize sleeping, this anxiety will make it more difficult to fall asleep. On the contrary, applying self -contradictory intentions and actively participating in behavior. Although we will continue to suggest that you stay away from the screen, please try to read only one … more … one chapter. Or, stay up late and chat with your partner. Self -contradictory intentions can help reduce expression of expression related to sleep.
Count your breathing. When we fall asleep quickly, we comply with the following rules, that is, simplicity is usually better. For example, breathing number. Just breathe as usual, but pay attention to your inhalation and exhalation. First of all, calculate up to five exhalation, and then start, do the same thing about the aspirator. Repeat until you fall asleep.
