- Ways to fall asleep quickly
- How to fall asleep quickly - follow the rules of sleep hygiene
- How to fall asleep quickly - avoid emotions in the evening hours
- How to fall asleep quickly - exercise in the evening is not necessarily a good idea
- How to fall asleep quickly - alcohol actually worsens sleep quality
- How to fall asleep quickly - the helpful role of herbs
- Other methods to fall asleep quickly
Nowadays, more and more people - both adults and children - complain about difficulties falling asleep. These types of ailments have various causes, but they lead to similar problems - in the end, they often result in the fact that a person wakes up sleepy and during the day he lacks energy. What can be done to fall asleep faster?
Ways to fall asleep quickly
Exposure to stress, a large number of professional duties, family problems or a pandemic that suddenly appeared in the world may cause problems with falling asleep. More and more people are struggling with them and just as the fact that they are looking for some solution to this ailment is definitely not surprising, it may be surprising that patients often reach for solutions that, instead of helping them fall asleep, ultimately make it difficult to fall asleep. dream.
To fall asleep quickly:
- Follow the rules of sleep hygiene
- Avoid emotions in the evening hours
- Try not to exercise in the evenings
- Avoid alcohol before going to bed
- Include herbs in your diet
- Use breathing exercises
How to fall asleep quickly - follow the rules of sleep hygiene
It is not uncommon for patients who have trouble falling asleep to double and troubleshoot to find the cause of their difficulties, and simply forget about the basic principles of sleep hygiene. It might seem that regular falling asleep and getting out of bed should not be of great importance, but in practice those people who go to bed at similar times - even on non-working days - much less often struggle with falling asleep.
People who eat dinner late may complain about problems with falling asleep - the problem especially affects those whose evening meals are definitely too heavy and difficult to digest. The last meal is best eaten about 3-4 hours before bedtime, and it is advantageous when it consists of easily digestible products - people who eat light suppers fall asleep much faster.
How to fall asleep quickly - avoid emotions in the evening hours
For some people, watching an exciting movie after a hard day's work is an ideal option to spend free time, but in the evening hours, choosing this type of item is not necessarily recommended. Watching horror movies, thrillers or action movies really canlet yourself relax, but not necessarily fall asleep.
Patients who want to fall asleep as soon as possible after putting their head to the pillow should allow themselves to calm down in the evening hours. This can be done in various ways - one helps meditation, others reading a book, but generally, when the patient wants to fall asleep quickly, in the evening he should first of all relax and leave all the more exciting activities at an earlier time of the day.
How to fall asleep quickly - exercise in the evening is not necessarily a good idea
Physical activity undoubtedly has a positive effect on he alth, however, it is important not only how often you exercise, but also at what time of the day. In the evenings, the sport is rather not recommended. Exercise stimulates the body, including the sympathetic nervous system, which is responsible for keeping the body ready. As it is probably not difficult to guess, such a state in the evenings, when a person would like to start dreaming as soon as possible, is rather not favorable. When someone wants to fall asleep quickly in the evenings, physical activity should be undertaken at other times.
How to fall asleep quickly - alcohol actually worsens sleep quality
Some patients who have trouble falling asleep decide to speed up the onset of dreams by drinking more or less alcohol. Theoretically and yes, after a few drinks you can fall asleep relatively quickly, in practice, however, a night's rest after a few deeper ones may not bring the feeling of being rested the next day.
Alcohol affects the rhythm of sleep and ultimately reduces sleep, so that the patient can actually fall asleep faster, although after such a night his body will not be ready to take on the daily challenges. So you can definitely say that alcohol is simply not a factor in how quickly we fall asleep.
How to fall asleep quickly - sleeping pills
More than one person, sleeping pills seem to be a real remedy for problems with falling asleep. They are available on prescription, but in practice, getting one for people who would like to use them is usually not difficult. You can sleep very quickly after taking a sleeping pill, but the solution is not as good as you might think.
It is worth paying attention here, first of all, that hypnotics act symptomatically and do not eliminate the cause of problems with falling asleep. You can become addicted to some of them - e.g. benzodiazepines - in a short time, even up to several weeks. With sleeping pills it should eventuallyto use only when absolutely necessary and only if such procedure has been recommended by a doctor.
How to fall asleep quickly - the helpful role of herbs
Contrary to appearances, herbs also play a significant role in modern medicine. It would seem that infusions or supplements containing herbs do not have a major impact on the human body, but in practice it is different and the appropriate plants can also help in the case of problems with falling asleep.
People who cannot fall asleep for a long time can be recommended, for example, an infusion of lemon balm - it has a calming and calming effect, so that after consuming it, the patient can fall asleep much faster.
Check how lemon balm works and what properties it has
See gallery 3 photos
Other methods to fall asleep quickly
In the evenings, it is worth making various efforts to calm down as much as possible. Various breathing exercises can favorably influence the speed of falling asleep - focusing only on the breath for a few moments can really make the patient feel very relaxed. However, it is also important how a person behaves when he cannot sleep.
Lying in bed and focusing on the fact that sleep is not coming is definitely not helping - constantly thinking about the problem can make it even harder to fall asleep eventually. So when the patient is lying in bed and the time elapses from putting his head to the pillow, and sleep does not come, it is best not to think about the fact that we may be sleepy in the morning - it is definitely better to think about something pleasant (e.g. reminiscing about holidays). ), and sleep should eventually come.