Sleeping: a state of relaxation for all living things, in which conscious brain activity and voluntary movements are reduced, in the absence of the mind, but the conscious state of mind is absent.
Sleep is of great importance for the survival of living organisms, as it contributes to the renewal and increase of the efficiency of human vital processes and the maintenance of human health and mental abilities.
Lack of or irregular sleep leads to a disease called insomnia, which is a state of lack or irregular sleep that leads to a deterioration in the physical and psychological condition of the person.
In this article, we will discuss the top 10 ways to help you sleep and eliminate insomnia
10/ To sleep well you need a good environment :
The sleeping environment cannot take place anywhere. For good and deep sleep, you need an environment that meets the following conditions:
- Complete calm as noises and sounds make the mind preoccupied with it and it cannot enter the state of sleep.
- Lighting should be soft if you want the best sleep experience, but some people cannot sleep in the dark, so it is preferable to use dim lighting such as dark yellow, as the lighting causes the eyes to not be able to relax and thus not prepare the brain for sleep.
- A good mattress and orthopedic pillow for a comfortable sleeping position and allowing the body to relax.
- Keeping electronic devices away from the sleeping place to ensure no disturbance and to avoid radiation that affects brain signals.
9/ Stay away from caffeine:
Caffeine is a brain stimulant that is abundant in coffee and its derivatives. It is a type of natural stimulant that increases blood flow to the brain.
Although caffeine is considered healthy for the body within a healthy amount, an increase in its percentage in the blood prevents the brain from sleeping as a result of the body’s inability to relax and increase its activity. Therefore, 6 hours before bedtime, it is recommended to stop caffeine permanently, as it takes 3 hours to get rid of only 50% of the caffeine. Caffeine and it takes 10 hours to get rid of it forever.
8/ Don't look at time :
When you come to sleep and find it difficult, most people look at the time to see whether it is late or not, but when you see the time, it enters a state of panic and tension, which increases the problem and the state of sleep, in this case, becomes impossible as a result of anxiety.
It is advised not to see the time when you go to sleep or even if you have trouble sleeping.
7/ Don't use the phone:
Smart devices and television emit ultraviolet rays that affect the brain’s signals and prevent it from falling asleep, and it is one of the most obstacles to sleep, It is preferable to replace it with reading because of its good effect on the brain.
Suppose the use of the phone is necessary. In that case, it is preferable to use it in the night mode, as most modern devices provide a night mode or a reader mode that reduces the lighting and radiation of the device, which makes it comfortable for the eye and does not affect the brain.
6/ Go to the gym:
One of the best ways to sleep is to stress the body and force it to sleep, and exercising helps improve mood.
An improvement in the mood leads to the improvement of your deep sleep and makes it more regulated, but it is not necessary to go to sleep immediately after exercise, as the heart is in a state of full activity, which prevents your ability to relax after exercise, so it is preferable to wait 3 hours before falling asleep
5/ Emotional release strategy:
The logical and conscious thinking is in a state of stillness, but the emotional areas are in full force, so we find bad memories or fear of excessive thinking and thinking that prevents a person from sleeping.
The solution to this problem is very simple, as it is enough to write all your thoughts and feelings on a piece of paper and put it in a jar next to you. This is called the emotional emptying strategy, as it allows the exit of everything that hinders your sleep and comfort in the form of an external paper and allows your brain to relax.
4/ Military sleep method:
The people who suffer from sleep problems are the soldiers who have joined the army because of the constant stress and tension as a result of their work and the surrounding environment.
The military method of sleeping allows soldiers to sleep within only two minutes, even if they are in a state of war, and these are very simple steps:
- relax the muscles of your face and body, then relax the muscles of the rest of your body.
- exhale and relax your chest.
- clear your brain of thoughts for 10 seconds and then imagine yourself in a black hammock or a black boat.
3/ Sleeping Sounds :
There are the calm and natural sounds that you make by forcing the brain to relax and sleep through sound vibrations, such as the sound of the fetus inside the mother’s womb, the sound of the river, or the sound of faint music.
2/ A hot shower for good sleep:
A hot bath is one of the easiest and fastest ways to sleep, as when taking a hot bath, the muscles of the body relax and the body temperature rises, so the brain enters a state of relaxation and sleeps in an attempt to reduce the body temperature.
1/ Natural hypnotic:
Anise is a natural hypnotic that can be used continuously in the event of difficulty sleeping, but hypnotic medicines include anise among their components.
And unlike hypnotic drugs, it does not have any side effects and does not lead to dependence or addiction to the person, but its benefits go beyond that it is a sleep aid. One cup of boiled anise is enough to make you sleep within simple minutes and very deeply.
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