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Insomnia, difficulty sleeping makes many people feel obsessive about a good night's sleep. This condition, if not rectified soon, will have a negative impact on physical and mental health. Therefore, many people wonder if it is possible to fall asleep quickly in 2 minutes?
1. How long does it usually take to fall asleep?
Usually, it takes people about 10 - 20 minutes to fall asleep. However, depending on each night, this time will vary less or more. Falling asleep too quickly or taking too long to fall asleep can both be signs of a health condition. Specifically:Another reason why you can't fall asleep after 10 or 20 minutes is because of poor nighttime habits. Sleeping too much during the day can make it difficult to fall asleep at night. People with sleep disorders due to diseases or side effects of drugs. Getting enough sleep and getting quality sleep are two of the many factors that keep you physically and mentally healthy. For many people, falling asleep quickly is easy, but there are many people who are always tossing and turning, having difficulty falling asleep.
Not getting enough sleep can interfere with your ability to focus on everyday tasks. Accordingly, the working efficiency will be reduced. In particular, prolonged sleep loss can lead to various medical conditions such as high blood pressure, obesity, heart disease, and mental disorders.
Sleep time at each age will vary. In certain situations such as pregnant women in the first 3 months of pregnancy may need more sleep.
Here is the required amount of sleep at each age:
| Độ tuổi | Thời gian ngủ cần thiết (giờ) |
| Trẻ sơ sinh (0 đến 3 tháng) | 14 đến 17 |
| Trẻ sơ sinh (4 đến 11 tháng) | 12 đến 15 |
| Trẻ mới biết đi (1 đến 2 tuổi) | 11 đến 14 |
| Trẻ em trước tuổi đi học (3 đến 5 tuổi) | 10 đến 13 tuổi |
| Trẻ em trong độ tuổi đi học (6 đến 13 tuổi) | 9 đến 11 |
| Thanh thiếu niên (14 đến 17 tuổi) | 8 đến 10 |
| Người lớn | 7 đến 9 |
| Người lớn tuổi (65 tuổi trở lên) | 7 đến 8 |
2. Is it possible to fall asleep fast in 2 minutes?
You can completely fall asleep within 2 minutes in a number of ways. However, you need to follow this daily routine to train your brain to quickly fall asleep. There is a technique that has been practiced by the US military. This technique was developed to help soldiers fall asleep in stressful situations like the battlefield. By getting enough sleep, soldiers are less prone to daytime fatigue and less likely to make mistakes. The steps to perform this technique are as follows:
Lie on the bed and start breathing slowly and deeply. Relax the facial muscles in the following positions: jaw, forehead and around the eyes. Relax your body by dropping your shoulders as low as possible Continue to inhale deeply and exhale slowly.
Think positive things, celebrate happiness Imagine you are at a lakeside scenic spot with the gentle fragrance of flowers all around you. This can put you mentally and physically at ease, allowing you to fall asleep quickly. SEE ALSO: Intermittent sleep control: Eating right to create a good night's sleep
Có nhiều cách ngủ nhanh trong 2 phút
3. What foods help you fall asleep faster?
Some foods and drinks can help you get a good night's sleep, specifically:
3.1. Foods rich in tryptophan
Tryptophan is a substance that can improve sleep quality. Some foods rich in tryptophan include: milk, bananas, nuts, honey, chicken, turkey and eggs.
3.2. Complex carbs
Whole grains have many health benefits, especially improving the quality and number of hours of sleep. You can snack on some foods before going to bed like: popcorn, oatmeal, and whole-wheat crackers. To enhance the taste, you can add peanut butter.
3.3. Fish
This is a very rich food source of vitamin B6, which is necessary for the production of the hormone melatonin in the body.
3.4. Some types of nuts
In addition to being rich in healthy fats, nuts like almonds and walnuts also contain melatonin that will help you sleep better. Therefore, you can add these nuts to your diet.
3.5. Teas combined with honey
When drinking chamomile tea, mint tea, you can add a little honey. A cup of tea will help you reduce stress, relax your mind. Because honey lowers the levels of orexin, a chemical found in the body that makes you more alert and makes it easier to fall asleep.
3.6. Fruit
Fruits like cherries, bananas, pineapples and oranges have the effect of reducing stress, oxidation in the body and enhancing sleep hormones. As a result, you will fall asleep faster and wake up less often at night.
In addition to the foods that help sleep well above, you should make the bedroom cooler and darker, a quiet space to easily fall asleep.
MORE: How to sleep well?
Trái cây giúp ngủ nhanh và sâu hơn
4. Other tips to help you get a good night's sleep
In addition to food, nutrition and exercise, you can use some of the following tips to have a deeper and better sleep.
Try to go to bed at the same time every night Do not leave electronic devices such as: TVs, computers and phones in the bedroom to avoid blue light affecting sleep Avoid caffeine in the afternoon and evening Do not exercise before bed Maintain a regular exercise routine Have a healthy diet, but do not overeat before bed Alcohol can also interfere with sleep. Besides, drinking too late can cause you to wake up in the middle of the night to go to the bathroom, causing sleep deprivation. Therefore, you should avoid using alcoholic beverages and stimulants to the maximum. Reading a book, listening to music will help you relax before going to bed. Normally, each person will take about 10 - 20 minutes to relax. fall asleep. However, you can still fall asleep quickly within 2 minutes by applying some methods.
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Reference sources: medicinenet.com, healthline.com
