Many
people have trouble falling asleep after lying down in bed.
Well,
it is possible to fall into a deep sleep while lying down in several ways, but
doing so within 5 minutes is nothing short of an art.
Some
people find it easier to fall asleep while studying or listening to music,
while others take a more difficult approach.
On
the other hand, the number of people who have to lie in bed and change their
crotch and still do not get sleep is not less.
If
you also face this problem, you can ensure good sleep by following the
following methods.
But
this is not a magic pill, but you have to practice these methods and, within a
few days, it will be possible to fall asleep within 5 minutes.
Stay
away from devices before going to bed
Devices
like smartphones, computers and tablets emit blue light.
This
blue light has negative effects on body clock functions and drives away sleep.
So
get away from these devices at least 15 to 30 minutes before going to bed or at
least switch the phone to airplane mode.
Make
exercise a routine
It
is not necessary to go to the gym or go jogging outside the house, but make it
a habit to walk briskly for 30 minutes throughout the day.
Physical
activity improves the quality and duration of sleep while reducing stress,
which has a positive effect on your mood and helps you fall asleep sooner.
Set a bedtime
A
specific bedtime helps you to fall asleep quickly.
Our
body has its own regulatory system and an internal clock keeps us mentally
alert during the day and sleepy at night.
Going
to bed and waking up at the same time each day helps keep the internal clock on
track.
When
our body gets used to a sleep routine, it becomes easier to fall asleep and
wake up at specific times.
Avoid tea or coffee
Caffeine
in tea or coffee is an important nutrient for physical alertness, but
consumption of these drinks at night proves to be destructive to sleep.
Well,
the effects of caffeine can be different on each person, but it is better to
avoid them a few hours before bedtime.
Study
Studying
for a while can also help you fall asleep early.
Specific breathing pattern
A
Harvard University expert has come up with a simple solution to insomnia and,
with its help; you can fall asleep in a minute.
According
to Dr. Andrew Weil of Harvard, this is a natural remedy that has been used by
different people for centuries.
This
method is called 4-7-8 and is as simple as listening or speaking.
First
live comfortably on the bed and then inhale through your nose for 4 seconds,
then hold your breath for 7 seconds and then slowly exhale through your mouth
for 8 seconds.
Repeat
this process until you falls asleep and often people are able to fall asleep
within a minute of trying this.
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