Difficulty sleeping, tossing and turning is one of the conditions that impair sleep quality, affecting health. Although you have tried many methods, such as reading books or turning off electronic devices, they don't work. So how to fall asleep quickly?
1.Breathing Technique
Breathing patterns play an important role in a person's nervous system. It helps regulate heart rate, muscle tension, creating a feeling of relaxation or excitement. While fast and shallow breathing creates feelings of anxiety, deep and slow breathing can help calm you down.
One breathing technique to try is the 4-7-8 method, researched by Dr. Andrew Weil. This process is also quite simple, you can do as follows:
Lie down and place the tip of your tongue touching the upper part of the oral cavity, behind the upper teeth. Stay in that position. Exhale forcefully through your mouth as if you are breathing rapidly. Next step close your mouth and breathe through your nose, counting from 1 to 4. Maintain the breath and count to 7 Do it again and only breathe through the mouth with high intensity. within 8 seconds. Repeat the above method 3 times to complete 4 breaths. Weil recommends practicing this technique by sitting up straight before trying to lie down and repeating the cycle four times to begin with until you get used to it.
2. Mattress Firmness
Suitable mattress firmness depends on sleeping position, activity level, age and other factors. If you want to fall asleep quickly at night, choose a mattress that feels comfortable to lie on.
That's why Amerisleep offers five different types of mattresses. AS1 is the firmest mattress ideal for stomach and back sleepers who want a firm feel. AS5 is the softest mattress, ideal for side sleepers and combination sleepers who put a lot of pressure on their hips and shoulders. AS3 is the perfect balance between firmness and softness to support your body no matter what position you sleep in.
3. Rearrange the bedroom
The layout and arrangement of the bedroom can have a positive or negative impact on the quality and duration of sleep.
You can easily fall asleep if the bedroom has a cool temperature, quiet and little light. Many studies show that artificial light and light from electronics can disrupt the biological clock, affecting sleep quality.
In addition, to sleep quickly and best, you should use blackout curtains or an eye mask. Turn the lights down at least 30 minutes before you want to sleep to let your body know it's time to go to sleep. Better yet, switch lights to bulbs with brighter, warmer tones, and use apps like f.lux on your computer to minimize the effects of light.
4. Relaxation
Many people point out that a bedroom with a low temperature helps them sleep better and sleep more deeply. Plus, there's nothing better than being wrapped in a blanket to sleep in a room with low temperatures. The cause of this condition is that when there are signs of drowsiness, the body temperature will automatically drop a little and stay lower until a few hours before you usually wake up.
An Australian study found that people with stomach pain often have a higher body temperature. People with onset insomnia (difficulty falling asleep at first) tend to be warmer in the evening, which may play a role in their inability to fall asleep. Fortunately, we can change our circadian clock by exposure to light in the morning.
Another way to help you fall asleep faster is to soak in a warm bath for about 30 minutes before bed.
5. Sleep Technology
Although lights and technology devices can cause insomnia, there are some technological advances that are as beneficial for sleep as high-tech bedding.These devices can provide comfort, relaxation, and help you fall asleep faster.
An adjustable bed, which allows you to change the position of your mattress, also enables you to adjust the angle of the upper body and legs. This feature can be particularly beneficial for individuals suffering from lower back pain or acid reflux.
6. Tricking the brain
Instead of trying to fall asleep quickly, tell yourself to stay awake for a few minutes.If a dark and quiet bedroom keeps your mind active, you can also try listening to an audiobook at a low volume or visualizing relaxing activities in your mind to distract from sleep.
7. Imagine positive things
The time before bed, your mind can flash back to the events of the day, some embarrassing moment or to-do list tomorrow. These thoughts make it harder for you to fall asleep. Therefore, to be able to fall asleep faster, you should think and visualize positive and beautiful things. Specifically:
You can picture a calming scene in your mind like: peaceful beach, quiet forest or any other place. Then imagine and explore it in detail. Visualize yourself doing something positive and repetitive.
8. Eat carbs at night
Eating carbs at night can act as a "double-edged sword". Some studies have found that eating carbs four hours before bed helps people fall asleep more easily and sleep better.These carbs need to be easily digestible, like white rice, white bread, pasta, and potatoes (as well as sugary foods). There was a study from Japan that only found the benefits of rice and not from bread. If you're on a low-carb diet, it's still a good idea to eat at least one serving for dinner to get the most out of your sleep.
In addition, hot spicy foods can negatively affect sleep quality. Therefore, you should limit your consumption of this food.
Just do one of the above steps, you will definitely get a good night's sleep and fall asleep easier. Regularly visit the website of Vinmec International General Hospital to find more useful information or share your questions.
To arrange an appointment, please call HOTLINE or make your reservation directly HERE. You may also download the MyVinmec app to schedule appointments faster and manage your reservations more conveniently.
Reference source: amerisleep.com
