Well it's already 3 am but you still haven't slept either, it seems you're still overthinking about the meeting at your boss's office who is angry and work is about to comeing up to a deadline, earlier you had planned to get up early so you would have plenty of time to do your assignments but it's already this time still can't sleep.
As a remedy, you immediately make coffee with extra sugar, then try to close your eyes so you can go straight to sleep but how come you still can't sleep either? after counting sheep you can only sleep 1 hour before the alarm goes off
Have you ever experienced like this? If so, you are one of the millions of people in the world who have trouble sleeping.
There is a really effective way to get you to sleep faster but how many hours do you really need to sleep? Your sleep duration is highly dependent on age.
- When you were born, normally you sleep almost a full day, about 16 hours
- Teenagers need 9 hours of sleep a day
- Adults 7-8 hours a day
If you are still not getting enough sleep, you need to fix now. According to the American Sleep Association 50-70 million adults in the United States suffer from sleep disorders and about 20% of people worldwide experience sleep deprivation. In total there are more than 70 types of sleep disorders.
Why is sleep so important to us?
Sleep can strengthen the immune system which can later fight various diseases. If you often experience insomnia, your hormones wouldn't be balance so that it can trigger weight gain, slow reactions, irritability, forgetfulness, depression and headaches.
Lack of sleep can also make you more susceptible to fever, according to a study, participants who slept less than 7 hours per night in the previous week were almost 3 times more likely to get a fever than those who slept enough for 8 hours.
Quality sleep makes you more productive and concentrated because the energy you use during the day will enough and with enough sleep your energy coordination and mental function will also improve.
Why are you having trouble sleeping?
- Insomnia is commonly caused by life pressures or problems with alcohol, health and finances.
- This problem can also appear when you cross areas with multiple time zones.
- Jet Lag makes your body confused about sleeping time and your activity time
- Late night or early morning shifts and changing schedules are another popular problem
Trouble sleeping can be caused by an uncomfortable environment or your own habits. If you are used to sleeping at 2am, taking naps or using your bed for work, eating and watching TV, your sleep cycle will be disrupted.
Eating a lot after late at night is also common, if you make this mistake your stomach will feel uncomfortable and you will have trouble sleeping.
If you've a new habit or are experiencing emotional problems, it's best to keep your room cool, dark and quiet.
The secret method of sleeping in 2 minutes
The secret to relaxation and fast sleep was first discussed in the book Relax and Win Championship performance in 1981. This book provides a number of suggestions for improving sports performance, learning to relax and loosening up your muscles before a race.
Sleeping techniques like this were originally used to optimize pilot performance, fatigue and lack of sleep make them often make basic mistakes, so they have to be 100% alert.
Even when they sleep they are still stressed and cannot really relax, pilots must be able to sleep at any time and under any conditions. This method proved effective in 96% of cases after six weeks of pilot practice.
You can also imitate it by doing the following physical and mental steps, the whole process only takes about 1 and a half minutes, slowly you will be able to relax the muscles all over your body. Just try after doing these 5 easy steps you will fall asleep 120 seconds later.
- Lie on your back on the bed.
- Relax your facial muscles, including your tongue, jaw and the muscles around your eyes.
- If your forehead is wrinkled, try to focus on the middle area first, don't let your forehead wrinkle again.
- Relax your eye sockets.
- Drop your shoulders as low as possible to help you stretch and reduce neck tension
- Then relax your arms one by one
- If you have trouble, try contracting the muscles first, then relaxing them.
- Don't forget to use your hands and fingers as well
- Breathe out and relax your chest
- Feel the air entering your lungs
- Relax your feet
- Relax your thighs first
- Then let the sensation radiate down to your calf
- Shift the focus to your face, the soles of your feet and ankles
Once all your muscles are relaxed you need to clear your mind. Visualize the following image so that your focus is not easily distracted and your mind remains clear.
Imagine that you are paddling a canoe on a calm lake with a bright sky above you.
Then imagine that you are lying down on a black velvet blanket, in a room with a bit light.
If this doesn't work, try saying "don't think, don't think, don't think" as your mantra for 10 seconds.
This way you can fall asleep quickly anywhere, like taking a nap when the kids are having fun running around, falling asleep on a plane after a long trip or just sleeping without worrying about the next day work, you must have experienced that, right?
With quality sleep all your daily tasks will feel easier, you will have more energy, be able to control stress better, concentrate better, have more stamina to work hard and also be able to see the positive side in life.
Did you know what the cool is? you dont have to sleep in bed with this technique. When practicing this technique, the pilots just sit on chairs, they press their feet firmly on the floor while placing both hands on their thighs in a relaxed state.
So, this technique can be effective even if you are sitting on a plane, bus or train. But don't get discouraged if you don't feel the effects right away, the pilots need 6 weeks of training before they finally succeed.
If you are still having trouble, try these additional tips as well
- Reduce your caffeine intake even if you don't feel sensitive to caffeine yourself.
- Stay away from distractions like computers, Tv or cellphones and go to bed immediately when you feel tired.
- If your body asking for rest, just rest, don't just ignore it.
- Don't go to bed when you're not tired yet, because going to bed too soon can be bad for you and can even make you frustrating.
- Start relaxing at least one hour before going to bed, avoid strenuous or stressful activities.
Impact of sleep on exercise and vice versa
If you don't get enough sleep but do intense exercise, your body can become dilapidated. Exercise can increase muscle mass, improve endurance, lose weight and make your heart healthy. All of that will only be achieved if you have enough and quality sleep.
Sleep can also restore the body, manage energy, heal and repair muscles that have been used for exercise. If you sleep enough hormone production in your body will also be sufficient, without it, you'd just mention your own fitness agreement.
If you have enough rest, before you come to the gym, you will be more motivated to exercise as well as you can, and be more consistent when carrying out your routine.
But if you're exhausted by the time you get to the gym, you won't be able to achieve your best results, and will only get worse.
So sleep helps your exercise and exercise helps your sleep. Exercise also has a chemical effect on the brain that stimulates the production of drowsiness-inducing hormones, the more persistent you practice the more sleep hormones are produced.
Exercise can also help control your circadian rhythm, or internal clock, in your body. With regular exercise your body will adapt to your activity schedule.
If you start your day by exercising, your night's sleep will also be faster but if you don't have time to exercise in the morning, just do it before bed, as long as your nightly routine stays in line.
Low-intensity exercises, such as yoga or Pilates, can be the right choice if you want to exercise before bed.
So, you should not choose high-intensity exercises, yes, your heart rate will actually rise and you will most likely have trouble sleeping.