Are you frustrated after trying various methods like counting sheep, taking warm baths, or drinking hot milk and still not being able to sleep well at night? Then, why not give these little tricks a try and see if they work for you.
As many as 10 million prescriptions for sleep disorders are written by doctors in the UK alone each year, according to Mirror.
Sleep deprivation is a common problem for many people. Have you tried everything like counting sheep, taking a warm bath or drinking hot milk but still can’t get a good night’s sleep? Try the following tips to see if you can improve your condition.
A new study by researchers at the University of Pittsburgh (US) has found that sleep disorders are very common in people with asthma, according to Medical Daily.
Left-nostril breathing: This yoga technique is said to lower blood pressure and help you find tranquility. Lie on your left side and cover your right nostril with your finger, then start inhaling deeply and slowly.
Tighten and relax muscle groups: Relaxing all your muscles is a necessary process to get a good night’s sleep. Lie on your back, breathe deeply and slowly through your nose while tightening your toes toward the front and then relaxing them. Then, continue breathing deeply and slowly, while curling your toes toward your knees and then relaxing them. Breathe slowly and tighten and relax muscles similarly from the feet to the buttocks, abdomen, arms… Squeeze and relax each muscle one by one. After finishing all, breathe normally again and you will start feeling sleepy.
Stay awake… stay alert
It may sound strange, but this is actually quite an effective way to get a good night’s sleep. Stay alert by opening your eyes wide, repeating the phrase “I will not sleep.” Your eye muscles will start to fatigue, making you quickly sleepy.
Reverse the memory
Recall the sequence of events in the day, like reversing a tape. This will help alleviate your anxiety. “Recall conversations, places, and even the sounds there, and you will quickly fall into a state of mind ready for sleep,” shared expert Sammy Margo – author of the book Good Sleep Guide.
Poor sleep makes the body tired Illustration: Shutterstock
Turn the alarm clock to the wall
When trying to sleep, many people have the habit of glancing at the alarm clock to see how many hours they have left to sleep. This only makes you more tense. Turn your alarm clock face to the wall to reduce stress and help you sleep better. Adding an eye mask can also be helpful in helping you fall into a good sleep.
Eye exercises
You can close your eyes and roll your eyeballs upwards three times. This is to simulate a natural action like when you droop your eyelids when you are sleepy. This action will activate the sleep hormone melatonin.
Do you regularly experience uncomfortable and itchy eyes while wearing glasses? It may be due to a phenomenon known as “Rabies Eye” – but fortunately there are ways to tackle it! Dien May XANH is here to provide information on the causes of this phenomenon and the solutions you can take to reduce its effects. Read on to find out more!
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Struggling with poor eyesight can be a difficult and overwhelming experience, but there is hope. There are a number of exercises and massages that have been proven to help reduce nearsightedness and improve vision. Here are 15 techniques that can help improve your eyesight.
The phenomenon of sleep paralysis is often experienced by many people, and some claim that chanting Buddhist mantras can help alleviate this experience. But what exactly is sleep paralysis?
Frequently asked questions
There are several tips that can help improve your sleep quality. Firstly, establish a consistent sleep schedule by going to bed and waking up at the same time each day. Avoid extended naps during the day as they can disrupt your nighttime sleep. Create a relaxing bedtime routine to wind down and separate yourself from the activities of the day. Limit your exposure to bright lights and electronic devices at least an hour before bedtime as they can interfere with your sleep hormones. Also, ensure your bedroom is cool, dark, and quiet to create a comfortable sleep environment. Finally, engage in daily physical activity, but avoid strenuous workouts close to bedtime as it may make it harder to fall asleep.
A consistent sleep schedule helps to regulate your body’s internal clock, also known as your circadian rhythm. This rhythm influences important processes in your body, including when you feel alert and when you feel tired. By sticking to a consistent sleep and wake schedule, you can improve the quality of your sleep and make it easier to fall asleep and wake up at the desired times. This also helps to prevent the grogginess and fatigue associated with a disrupted sleep schedule.
Exposure to bright lights and electronic devices before bedtime can disrupt your sleep hormones, specifically melatonin. Melatonin is a hormone that helps regulate your sleep-wake cycle and is produced in darkness. When you’re exposed to bright lights or the blue light emitted by electronic devices, it can suppress melatonin production, making it harder for you to fall asleep and negatively impacting your sleep quality. Therefore, it’s important to limit your exposure to these light sources at least an hour before bedtime to promote better sleep.
Your bedroom environment plays a crucial role in the quality of your sleep. A cool, dark, and quiet bedroom is ideal for promoting comfortable and uninterrupted sleep. Ensure your bedroom is well-ventilated and maintain a comfortable temperature. Block out any unwanted light with curtains or blinds, and minimize noise distractions. A comfortable and inviting bedroom environment can help you fall asleep easier and improve the overall quality of your sleep.
Engaging in daily physical activity can significantly improve your sleep quality. Regular exercise can help increase the time spent in deep sleep, which is the most physically restorative sleep stage. However, it’s important to avoid strenuous workouts close to bedtime as it may have the opposite effect and make it harder to fall asleep due to the stimulating effect of exercise. Aim to finish your workouts at least a few hours before your bedtime to allow your body to wind down and prepare for sleep.
It is a common misconception that dishwashers are solely designed for cleaning kitchen utensils and cookware. In reality, their capabilities extend far beyond that.
In the world of culinary delights, we've all been there: that moment when you've accidentally added too much salt to your creation. So, how do you rescue your dish without simply adding more water? It's a delicate balance, but with a few simple tricks, you can reduce the saltiness and save your masterpiece.
Our team of experts is about to reveal the secrets to keeping your denim looking its best. We'll be delving into the factors that influence how often you should wash your jeans to ensure they remain in pristine condition. With our guidance, you can say goodbye to faded, worn-out denim and hello to a fresh, long-lasting pair of jeans.
It is a common misconception that dishwashers are solely designed for cleaning kitchen utensils and cookware. In reality, their capabilities extend far beyond that.
In the world of culinary delights, we've all been there: that moment when you've accidentally added too much salt to your creation. So, how do you rescue your dish without simply adding more water? It's a delicate balance, but with a few simple tricks, you can reduce the saltiness and save your masterpiece.
Our team of experts is about to reveal the secrets to keeping your denim looking its best. We'll be delving into the factors that influence how often you should wash your jeans to ensure they remain in pristine condition. With our guidance, you can say goodbye to faded, worn-out denim and hello to a fresh, long-lasting pair of jeans.
