Things That Can Make You Fast to Sleep and Improve the Quality

 


Keep room temperature

Keep your bedroom cool and dark, most sleep experts agree that the best room temperature is around 18°. Your body temperature naturally drops to initiate sleep, and this room temperature range speeds up the process. If your room is too hot or too cold, this will affect the quality of REM sleep.

Bed lights can speed up your sleep 

Curtains that will make your room quite dark, turning off the bright overhead lights don't necessarily take you to dreamland. 

The best thing you can do is provide some lamps, dimming switches or candles to keep the light in your room dim all night, and make sure to spend some time outside in the morning to get enough natural light.

Keep your room clean

You won't be able to empty your mind in a messy place, even if you think you're okay.

But your brain still can't accept it, your brain interprets your messy room as another job that needs to be cleaned up. The brain can't rest completely before you tidy up your room.

  • Start by tidying up your clothes
  • Put it in the cupboard, don't leave it scattered on the floor or chairs. 
  • Sort your paperwork, or better yet don't keep bills and papers in your room. 
  • Your books already have their own shelf, don't pile them up around the bed. One book is enough, otherwise it will become a to-do list of your subconscious.
  • Tidy up the decoration of the room, if it's too chaotic or intense this can stimulate the brain to process instead of calming it down. 
  • If possible, keep the space under your bed clean, or at least bar the stuff you store there, and put it in a vacuum bag to save space. 
  • Do not use anything that produces light
Remember, a bed is a place to sleep, not a place where you can always answer the phone or reply an email. 

Bed isn't a movie theater for late-night TV shows, and it's not a place to snuggle up with your pets either. Your anabul can also disturb your sleep when it moves around at night.

Sleep on side

You most likely sleep in one of three positions and Most people like to sleep on their side, this position is good for you especially if you prefer your left side. But try not to curl up it can hinder your breathing. 


Lying

Sleeping on your back is called a supine position, whether you sleep with your arms normal at your sides or like a starfish with your arms above your head. 

This position can make your lower back uncomfortable and make your snoring worse, but it's great for your neck, so it makes your back more comfortable. Put a pillow between your legs to reduce pressure on your lower back.

Supine

Sleeping on your back is called a supine position, whether you sleep with your arms normal at your sides or like a starfish with your arms above your head. 


This position can make your lower back uncomfortable and make your snoring worse, but it's great for your neck, so it makes your back more comfortable. Put a pillow between your legs to reduce pressure on your lower back.

Prone position

If you prefer to sleep on your stomach down, this is called the prone position. In this position, your head is slightly tilted upwards and your neck muscles squeeze important blood vessels leading to the brain. 

As a result, blood circulation to the brain is slightly restricted, so you may wake up with a headache. Well, those who like to sleep on their stomachs, maybe you want to reconsider your choice.

Muscle relaxation technique

Master the progressive muscle relaxation technique. Your muscles that have been working all day need to relax, just like your mind. It's a kind of meditation that flows like a waterfall through every muscle in your body.

You can start at the head and work your way down to the toes, or in the opposite direction. 

  • Take a deep breath and then stretch your toes
  • Hold for five seconds, then relax again for 30 seconds
  • Move to calves, thighs and do the same thing tense, then relax. 
  • Continue to your stomach and back
  • Move to hands then arms, then shoulders, no need to rush
  • Get into your chest, neck and don't forget your face, tighten your jaw, then relax.
Move muscle by muscle, and focus your mind on what you're doing. Do not think about things beyond that.

If full-body relaxation is too much for you, at least work the tips of your toes while lying down. Bending and releasing them briefly is a great way to relieve tension throughout your body. Repeated movements make your body slowly switch to sleep mode. In addition, this is also an exercise for your leg muscles and even your stomach. 

Breathing technique

You can also try one of the many breathing techniques, blowing bubbles, for example, relaxes your body and keeps your mind away from problems that disturb your body's sleep mode.

Moon breathing is popular in many countries in Asia as a way to calm your nervous system and improve your sleep cycle. Would you like to try it?

Place your finger in the right nostril and inhale slowly and deeply through the left nostril

Those who practice yoga believe that this way of getting passive energy from the moon will calm you down before going to sleep or when you need to relax quickly.

Use all your acting skills and buzz like a bee

It's a kind of spa for your mind and nervous system. buzzing activates the production of melatonin, the sleep hormone, and serotonin, the "feel good hormone" so that the effect feels like you have to lie down in bed.

  • Close your mouth, inhale and buzz like a bee as you exhale 10 minutes before going to bed.

Technique 10 3 2 1 0

Have you ever heard of the 10 3 2 1 0 technique?

  • Stop consuming caffeine in any form 10 hours before bedtime 
  • Don't eat anything 3 hours before going to bed.
  • You have to stop working and keep your mind off things 2 hours before going to sleep.
  • Don't be in front of screens 1 hour before bedtime, including your cellphone, TV, and computer screens.
  • The 0 in this formula represents the number of times you should hit the snooze button in the morning.

Sleep problem experts confirm, this method is very powerful! This helps you sleep well and wake up energized the next morning. 

Choose the right food before bed

If you can't stand snacking before going to bed, your stomach rumbling is really annoying, at least choose the right and healthy types of food. 

If you consume caffeine and fatty foods with high sugar content, your system takes a long time to digest them and therefore your body temperature rises. This will not sleep well at night. 

Instead, you can eat almonds before going to bed, so you can sleep longer and more soundly. Another healthy snack before bed is walnuts, these nuts contain omega-3 acids which trigger serotonin production.

Or if you want something even better, consume the breakfast menu for dinner. Bananas help relax muscles thanks to their potassium, eggs are rich in protein which promotes healthy sleep 

Oats and honey send the right amount of melatonin to the brain. You can also drink chamomile tea, eat kiwi or eat a bowl of rice.

Foods that you should avoid before going to bed unless you want to stay up all night are cheese, fatty and spicy foods. 

Another way to get longer quality sleep without tossing and turning in bed is to take a warm bath an hour or two before going to bed. Even a 10-minute bath can change your core body temperature, relax your body and mind and you can fall asleep without difficulty.

Next Post Previous Post
No Comment
Add Comment
comment url