Recently falling asleep for people at night has become a very serious problem, resulting in insomnia or sleeping disorder. In fact, a sleeping disorder is becoming a very big problem with the technologies taking over our daily lives. It is also rapidly becoming a worldwide issue mostly affecting young people. No wonder why you feel lethargic after getting 4 or 5 hours at night. Lack of sleep also increases your risk of a heart attack too. According to scientists, sleeping less than 7 hours a night may increase the risk of a heart attack, and aging you faster than normal too. An average adult person needs to sleep 7-9 hours per night to avoid the dangerous symptoms of a sleeping disorder. Here are 6 scientific tricks to fall asleep quickly. (Number 2 is a definite try)
- Get out of bed and read a book on the couch
- Turn off your phone
- Try meditation or practiced relaxation
- Try to stay awake (Might sound crazy)
- Stick to a daily routine
- Do something mindless
Get out of bed and read a book on the couch
According to a group of experts, who say that when you are stressed on the bed, you will have a very hard time sleeping. It is because you will associate negative feelings towards where you sleep. So go read a book on the couch to limit the negative feelings disturbing you to fall asleep. When you read a book, what happens is that your attention gets diverted towards that book. As a result, you won’t be able to focus on the negative feelings which you encountered while you were trying to fall asleep. Make sure you sleep in a very quiet place, and where you read the book. Sleeping in a disturbing place will let you fall asleep nor read a book. Get yourself to a comfortable place without the cell phone notification continuously beeping.
Turn off your phone
This is a must try. As mentioned earlier, that sleeping disorder is mostly high among young people because of the fast-growing usage of the technologies. The young people have to keep up with so many things especially on social media, therefore, not even allowing them to get their hands off from their cell phones at night. Using your cell-phone just before bed tricks your mind into not sleeping. It is because the blue light emitted from the cell phone tricks your mind and making you think that it’s daytime. You need to give yourself at least 30-60 minutes before bed to let you fall asleep easily without using your cell phones.
Try meditation or practiced relaxation
If you are stressed and anxious in your bed, you will have a hard time sleeping. What happens is that when you are stressed in bed, your body will produce the stress hormone. So, what you can do is to relax one part of your body at a time. Start with your toes and work your way up targeting most part of your body. I recommend using AURA, the best meditation app available on both Android and Ios devices. In fact, a post by UBERFACTS claimed that just by doing meditation regularly for 8 weeks can change your brain wire, which can result in being happy.
Try to stay wake (might sound counter-intuitive)
It may sound weird or counter-intuitive but try to stay awake. It’s easier to sleep when you are not obsessing over it. One study shows that obsessing over staying awake has the opposite effect on your body. Try to stay awake and not think too much about falling asleep or trying too hard to fall asleep. This idea will help fall asleep without obsessing too much about not falling asleep.
Stick to a routine
Going to bed at a fixed time and waking up in the morning at a fixed time will help you build a very healthy habit of falling asleep quickly at night. The more consistently you set your bedtime, the quicker your body recognizes it’s time to shut down. You need to stick to a routine and make sure you go to bed at your regular time and wake up at a regular time to help you fall asleep quickly.
Do something mindless
This one is quite interesting to follow. Experts recommend counting backward from 100 in multiples of 3. It’s because the more bored you are, the better your chances to fall asleep. Do something that makes you a little bored, and you will fall asleep quickly.
Sleeping disorder should not really be a part of your daily routine. Having regular insomnia may cause the risk of heart attack, aging you fast, deteriorating your overall health. Therefore, it is important to get as many as 7-9 hours of sleep per night so that your body can function regularly. Remember, Stop using your cell phone, read a book before bed, try doing some meditation. If you follow the above-mentioned tricks, then you are on your way to enjoying a healthy lifestyle. Living a healthy lifestyle should be our first priority.
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