Difficulty sleeping affects 10 to 30% of adults at least once a month. Insomnia causes difficulty to sleep, stay asleep, go back to sleep after waking up and causes sleep is not restorative. Let's list some ways to make sleep easier and help you sleep fast every night.
Table of Contents - In this article, you will find the following information:
Some tips
Techniques
What else can help sleep?
Medicines
How to wake up early
Foods That Help With Insomnia
What can influence my sleep?
Insomnia
Some tips
1 - Leave your room colder!
Lower temperatures make the task of falling asleep easier. A fan, air conditioning, less covered or open windows can bring drowsiness. But be careful not to overdo it! The ideal temperature is between 15 and 21 ºC. This temperature is below body temperature, but it is not too cold.
2 - Keep the electronics away!
As tempting as it is to take that look on Facebook before bedtime or watch TV until you fall asleep, avoid doing this. The lights of electronic gadgets can confuse our internal clock, making the body think that it is still day and that it is not time to sleep. In addition, they can get your attention with some information that may make sleep more difficult, as interesting news.
3 - Be comfortable!
A comfortable mattress and adequate pillows can be the difference between a pleasant night's sleep and a terrible night's sleep. Pillows at the right height and quality mattresses maintains the natural curvature of the spine, providing comfort and avoiding pain.
4 - Avoid workouts near bedtime!
Exercises can be very beneficial to sleep when carried out during the day, but when done close to bedtime, they hamper muscle relaxation, causing more sleep difficulties. Avoid exercising for up to four hours before bed.
5 - Relax your feet!
Your feet carry you all day, and at the end of it you may be tired and tense. Relaxing them can help you sleep. To do this, sitting in bed, you can stretch them forward as if you were stretching or stretching them with the help of your hands.
6 - Find the right position!
Finding the right position for your sleep is essential. Lying down on your belly is not recommended for neck and spine, but you can use an extra pillow on the belly to improve position. It is also possible to use a pillow between the legs, knee-high, to provide support for them and keep them apart.
7 - Do mental exercises!
Distract your mind from the rest with mental exercises. Some exercise options are counting sheep, but you can also count from 100 to 0 out of 3 in 3. That means starting at 100, then 97, 94, 91, and so on, until you fall asleep.
