Are you tired of constantly struggling to fall asleep at night, despite trying countless methods like counting sheep, taking warm baths, or drinking warm milk? Well, look no further! We've got some small tips that might just be the solution you've been searching for.
In the UK alone, doctors prescribe about 10 million sleep-related medications per year for patients, according to Mirror.
Insomnia is a struggle for many people. Are you desperate after trying everything such as “counting sheep”, taking a warm bath, or drinking hot milk but still can’t get a good night’s sleep? Try these tips to see if you can improve the situation.
A new study by researchers at the University of Pittsburgh (US) found that insomnia is 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 side, then cover your right nostril with your finger and start deep, slow breathing.
Squeeze and relax muscle groups: Relaxing all your muscles is a necessary process for a good night’s sleep. Lie on your back, take deep and slow breaths through your nose while squeezing your toes towards your knees and then relaxing them. Then continue to take deep and slow breaths, then curl your toes towards your knees and relax. Keep breathing slowly and tightening the muscles similarly from your feet to your buttocks, abdomen, both arms… Squeeze and relax each muscle one by one. After you finish, breathe normally again and you will start feeling sleepy.
Try to stay awake
It sounds strange, but this is actually quite an effective way to fall asleep. Keep yourself awake by opening your eyes wide and repeating the phrase “I will not sleep”. Your eye muscles will start to get tired, making you quickly drowsy.
Reverse memory
Think back on the sequence of events that happened during the day, like rewinding a tape. This will help reduce anxiety. “Remember the conversations, destinations, and even the sounds there, and you will quickly fall into a mental state ready for sleep,” shared expert Sammy Margo, author of the book Good Sleep Guide.
Lack of sleep can make your body tired Photo illustration: Shutterstock
Turn the alarm clock face against the wall
When you are trying to sleep, many people have a 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 against the wall to reduce tension and help you fall asleep quickly. Wearing an eye mask can also be helpful in helping you fall asleep easily.
Blink
You can close your eyes and look upwards 3 times. This is to simulate a natural way of lowering your eyelids when you are drowsy. This movement will activate the sleep hormone melatonin.
Are you familiar with ASMR? It’s no surprise, as there are myriad ASMR audio options available today – from mukbang, to tapping, to slime. But now, let’s explore a new level of ASMR with an audio-visual experience – an ASMR video with audio overlay.
Want to know the essentials of selecting a quality mattress that will give you a peaceful night’s sleep and boost your health? Look no further! This article provides all the key advice for finding a mattress that suits your specific needs and ensures you get a well-deserved rest. Get the important information you need to make the perfect mattress choice right here.
As the start of the highly anticipated EURO tournament draws near, football fans are ready to enjoy the thrill of watching their favorite teams compete. But while the excitement of watching great matches on TV is boundless, it is imperative to remember to prioritize health and safety during this period. Therefore, keeping a few simple points in mind can help make the celebrations all the more enjoyable.
Don’t let time constraints stop you from looking your best for that special event! Try these 5 quick and easy beauty tips for a flawless look that will make you the center of attention!
Frequently asked questions
There are several tips that can help improve your sleep quality. Firstly, establish a consistent sleep schedule and stick to it. This means going to bed and waking up at the same time every day, even on weekends. Create a relaxing bedtime routine to wind down before sleep, such as reading a book, listening to soothing music, or practicing meditation or deep breathing exercises. Ensure your bedroom is cool, dark, and quiet, and consider using blackout curtains, earplugs, or a white noise machine if necessary. Regular physical activity and a balanced diet can also improve sleep quality. Finally, limit exposure to bright lights and electronic devices before bed, as the blue light emitted by these devices can interfere with your sleep.
A consistent sleep schedule helps to regulate your body’s internal clock, also known as your circadian rhythm. When you go to bed and wake up at the same time each day, your body develops a natural sleep-wake cycle, making it easier to fall asleep at night and wake up feeling refreshed. This regularity also promotes better overall sleep quality and can improve alertness and energy levels during the day.
A relaxing bedtime routine should be tailored to your personal preferences and what helps you unwind. Some ideas include reading a book, as this can distract your mind from any worries and help you feel sleepy. Listening to soothing music or natural sounds can also calm your mind and prepare your body for sleep. Practices like meditation and deep breathing exercises can reduce stress and promote relaxation, making it easier to fall asleep. Experiment with different activities to find what works best for you.
Your bedroom should be an ideal environment for sleep, cool, dark, and quiet. Consider installing blackout curtains to block out any unwanted light, and use earplugs or a white noise machine to minimize distracting noises. Maintain a comfortable temperature in your room, as a cool environment is generally more conducive to sleep. If possible, remove any electronic devices, such as televisions or laptops, from your bedroom, or at least turn them off an hour before bedtime to reduce blue light exposure.
Regular physical activity can improve sleep quality by helping to tire your body and regulate your circadian rhythm. However, the timing of your workouts matters. Aim to finish moderate to intense exercise at least a few hours before bedtime, as exercising too close to bedtime may make it harder to fall asleep due to increased alertness and body temperature. Consistency is key; try to incorporate physical activity into your daily routine, but be mindful of the time of day that works best for you.
A balanced diet is crucial for overall health and can also impact your sleep quality. Avoid excessive caffeine and alcohol consumption, especially close to bedtime, as these substances can disrupt your sleep. Nicotine is another stimulant that can affect sleep, so it’s best to avoid smoking or vaping before bed. Instead, focus on a diet rich in sleep-promoting nutrients like magnesium, calcium, and vitamin D. Try to avoid heavy, rich, or spicy foods late in the evening, as these can cause indigestion and discomfort, making it harder to fall asleep comfortably.
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.
