قالب وردپرس درنا توس
Home / Fitness and Health / How fast to fall asleep?

How fast to fall asleep?

Although some guys fall asleep the moment their heads touch the pillow, many stare uneasily at the ceiling for hours.

Those who throw and turn every night know how frustrating it is to have trouble falling asleep. Apart from being tired and moody, it is bad for your health too, not enough to sleep. Studies have shown that you may be at greater risk for weight gain, diabetes and depression when your circadian rhythm is out of whack.

"Insufficient sleep and poor sleep affect every organ system" Health Sleep Advisor William Winter, MD, author of The Sleep Solution: Why Your Sleep Is Broken And How To Fix It ,

"Poor sleep causes us to eat more and eat bad things affects digestion, heart function, high blood pressure risk, diabetes risk, [and] immune function," he adds.

That's why we've gathered tips from sleep experts, scientific researchers and r / AskReddit users to help you fall asleep faster and avoid another sleepless night.

Try some of these tips and maybe find yourself fast competitors tonight.

Change Your Lighting

  image "title =" image "class =" Lazyimage Lazyoad "data-src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws. com / images / sonnen-109942033-1550269536.jpg? crop = 1xw: 1xh; center, top & resize = 480: * "/> </picture></div>
			<span class= Getty Images

From the lights in your bedroom to the glow of your electronic devices Lighting affects your ability to sleep The melatonin hormone regulates your sleep-wake cycle And when your time comes to hit the hay, darkness is the key It can not seem like you're resting, but you should Avoid watching bright screens up to two hours before surfing Ping to sleep It might be worthwhile to replace your bulbs Smart bulbs like the Philips Hue line take these factors into account and can be customized to your needs Falling asleep when you wake up in the middle of the night, when you need to turn on a light in the middle of the night n, dimmer is better.

Shower at night

  image "title =" image "class =" Lazyimage Lazyoad "data-src =" https: // hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages -678432113-1550269571.jpg? Crop = 1xw: 1xh; center, top & resize = 480: * "/> [19659009(GettyImages] You may want to rethink your daily routine if you take a shower in the morning. There is evidence that cleaning will end The key is to get it right Showering just before bed is actually That's not good, because the hot water raises body temperature, allowing the body to cool down before you feel comfortable for the night, the best way to do it is to take it in. Take your soap and decide under the shower if you are looking for a good night's sleep. </p>
<h3 class= Try CBD

  image "title =" image "class =" Lazyimage Lazyoad "data-src =" https://hips.hearstapps.com/hmg-prod.s3 .amazonaws.co m / images / paradise-1015542022.jpg? crop = 1xw: 1xh; center, top & resize = 480: * "/> </picture></div>
			<span class= Getty Images

The recent rise of CBD (cannabidiol) may seem like another homeopathic trend, but therapeutic properties should not be ignored if you suffer from sleep disorders In the treatment of anxiety, the calming effect of a reasonable CBD dose may be just the trick you are looking for, according to studies cannabidiol targets a person's endocannabinoid system to fight the factors that lead to insomnia instead Essentially, it can help you fall asleep without making you sleepy.

Drink some milk.

  Ways to fall asleep faster

Getty Images

Your grandma knew what she was doing. when she heated up a glass of warm milk at bedtime

"Milk contains the protein α-lactalbumin. This protein contains large amounts of the amino acid tryptophan, which produces melatonin, the hormone that induces sleep, "says Dr. Winter.

Studies show that diets rich in tryptophan (including protein and pumpkin) are the seeds that help prevent And one additional bonus: "Milk calcium also has a positive effect on the uptake of tryptophan in the brain," says Dr. Winter.

Stop using a sleep tracker.

  Ways to fall asleep faster </h2>
<div class=

  19659026] Getty Images </span>		</p>
<p class= About 10 percent of the American population regularly wear a fitness or sleep tracker to help them figure out exactly what happens when they're zonked out.

That should be good for your sleep Well, not exactly, according to a study published in the Journal of Clinical Sleep Medicine those who were tracking their sleep felt asleep under pressure to achieve a sufficient amount of sleep – and reported increased self-induced anxiety. As a result, they may have worsened their inability to fall asleep.

The researchers called this orthosomy or the occupation with perfecting or improving their sleep data.

Guided meditation

Stressed about your inability to sleep? It has been shown that meditation lowers cortisol levels and helps you feel less anxious and more relaxed – and thus more likely to fall asleep. A 2015 study JAMA found that mindfulness mediation improved sleep quality in older adults by reducing "worry, ruminant and mood disorders".

Try an app or other mediation product to get you started. Dr. Winter recommends Muse, which allows people to practice meditation to fall asleep faster.

"I hear mediation sessions conducted on YouTube every night," says Redditor brigie3594. "It has come to a point where sometimes I can not even hear the end of its introduction, so I fall asleep so quickly."

You can also try an app to get you started. Dr. Winter recommends Muse, which allows people to practice meditation to fall asleep faster.

Make your bed a place to sleep.

  Ways to Fall Asleep

Getty Images

If You've Ever Had When you're in bed and can not sleep, you experience what researchers call "conditioned arousal." This is caused when you do things in your bed that have trained your brain to keep you awake instead of falling asleep.

"It's amazing how many people tell me that they go to bed every night around 9pm and that they need two hours to fall asleep," Dr. Winter.

So, keep your bed a sleeping zone.

"I never lie in my bed unless I'm asleep," says Redditor Fibrizzo. "The brain shuts down faster, instead of getting your phone or a book to kill time."

adds jimcdon2: "Set the room for sleep: Turn off all screens at least one hour before going to bed and turn off all the lights, and when you're in bed, relax completely."

Learn how to really rest.

  Ways to Fall Asleep

Getty Images

If you can not sleep, do not panic – as long as you are relatively relaxed, you benefit from the same benefits: "The benefits of rest can match those of sleep compete and are in some cases cognitively indistinguishable, "says Dr. Winter.

A 2008 study funded by the National Institute of Mental Health on the effects of lying in bed with closed eyes found that some neurons in your brain shut down what happens during sleep, and the National Sleep Foundation says you can rest "Also reduce stress, improve your mood and increase alertness, mental clarity, creativity and motivation."

However, standstill will not provide you with the full benefits of a true sleep, including cognitive recovery, increased memory skills, and hormone regulation. Sleep is the best option for a true recovery of the mind and body, but if it is elusive, you can calm your panic by telling yourself that only resting gives your brain a break.

"Just start thinking as you would a dream," says Redditor Zamowasu. "You do not have to let your mind wander completely, think of something ridiculous and let yourself go down the street."

Turning Up the Air Conditioner

  Ways to Fall Asleep

Getty Images

Studies have shown that sleeping in cooler temperatures is best for sleep. For best results, set the thermostat to between 60 and 68 degrees Fahrenheit.

This reduces the core temperature of your body and triggers a process that triggers sleep. Another option: products for bed cooling. "Try a product like a ChiliPad on your bed to sleep," Dr. Winter.

Try the Blinking Trick

It's more rooted in individual results than in other things, but some redditors swear by it. Kha1id: "Blink for a minute without stopping your eyelids will be heavy and falling."

Source link