Being sleepy and not being able to sleep are two different things. Is there anything more stressful and frustrating than insomnia? The habit of sleeping and resting is essential to be able to perform well and be much healthier. As a result, various scientific research have been conducted with an aim to improve the conciliation of sleep.
It is recommended to get about 8 hours of sleep a day, something that 50% of the world’s population does not usually get. Next, in this article, we explain tricks to know how to fall asleep fast and deep. By including healthy habits in our lifestyle, we will improve our rest and sleep.
Including new healthy practices in your day to day and creating sleep habits is essential to be able to sleep well and rest better. In this sense, we recommend that you have a regular schedule, that is, try to get up and go to bed normally at the same time, regardless of whether it is the weekend or not. If you have trouble sleeping, it is very necessary that you maintain this habit and that you do not try to recover the hours of sleep by getting up later, because you will generate the opposite effect: a vicious cycle that will prevent you from sleeping at night and will not allow you to be active during the day.
Relax the Muscles and Eliminate Tension
Insomnia occurs when there is difficulty sleeping, even being unable to sleep at all for too many hours, which causes more physical and mental fatigue. This problem occurs due to a variety of causes, but in many cases, it occurs simply because we get stress, anxiety, or other aspects. Thus, in these cases, simply by relaxing the muscles, we can overcome insomnia and sleep better.
One of the most recognized techniques to be able to fall asleep and sleep well is the reduction of stress and tension through muscle relaxation. To do this, you just have to do simple exercises in which you must concentrate on all the muscles of your body, tensing them little by little, to finally relax thus eliminating tension completely.
Relaxing the muscles is a very beneficial technique for health since, in addition to improving both physical and emotional fatigue, it also reduces muscle fatigue. Think that stress and anxiety cause us to keep our muscles contracting without realizing it, which does not help at all in falling asleep.
In this sense, we also recommend practicing meditation or yoga Nidra, which allows you deep relaxation and will help you sleep peacefully. In this state of relaxation that yoga Nidra provides you, you will also improve your memory, your self-knowledge, or your ability to concentrate, among other benefits.
Also, to help muscle relaxation, you can take magnesium. This mineral provides great benefits to achieve adequate sleep, as it serves to calm the nervous system. It also acts on the neurotransmitter GABA (gamma-aminobutyric acid) thus providing a feeling of numbness. It also has an essential and direct role in muscle relaxation and in the increase of dopamine. This, in turn, helps to improve your mood, as decisive point to get to sleep more easily and have a better quality sleep.
If you want to take magnesium, you can choose a food supplement such as Magnesium6, which will allow you to achieve greater muscle relaxation thanks to its composition of 6 magnesium salts combined with vitamin B6 and taurine. The body will efficiently absorb and use this product in order to contribute to the reduction of muscle tension that prevents you from falling asleep.
Food is another basic point to be able to fall asleep quickly and deeply. It is essential to avoid copious meals before going to bed, as well as to consume alcoholic or caffeinated beverages since, in addition to reducing the quality of sleep, they also reduce the time necessary to pass into the REM phase, the deepest and most restorative period of sleep for our Body.
To be able to fall asleep quickly, we recommend not ingesting caffeine after 5 pm. With this simple measure, you can rest better and, at the same time, not consume as much caffeine the next day.
Say Goodbye to Tobacco
In addition to having a schedule, good nutrition, or reducing the consumption of alcohol and caffeine will go along way. As with other substances, tobacco has a stimulating effect that can cause sleep disturbances, as well as tiredness, anxiety, or fatigue. If you want to repair your body well and rest properly, it is advisable to say goodbye to tobacco.
Outside Mobile and other Electronic Devices
Our body is smart enough and sleeps faster and more deeply if in total darkness. This is due to melatonin, produced by the pineal gland, facilitating the state of drowsiness since it is secreted in greater quantity at night. In this sense, electronic devices, such as tablets, computers or televisions, or mobile phones can interfere with your sleep due to the light they give off. We recommend not sleeping near your devices, especially if you have a hard time sleeping.
Order and Cleanliness
Maintaining a clean and orderly environment will allow you to sleep well and rest better. It is proven that a person can fall asleep more quickly in a quiet, dark, and cool room.
Likewise, it is important to maintain a suitable temperature in the bedroom, which should be between 15 and 18ºC, approximately. Adjust the environment through lighting, noise, the use of aromatherapy, the comfort of the mattress, and the pillow. Remember, your room is your temple of sleep, take care of it.
Use the 4-7-8 Technique
It is one of the best-known techniques to fall asleep in just 60 seconds and is part of the breathing procedures used in mindfulness. It consists of inhaling for four seconds, holding the breath for seven seconds, and finally exhaling for eight seconds. It is recommended to repeat the process three times before sleeping to be able to fall asleep in a relaxed way.
Other Tips for a Good Night’s Sleep
Focusing on a place, an object, or a goal, listening to relaxing music that helps to improve the environment prior to sleep, even taking a hot shower or drinking a hot drink before sleeping, are some other techniques that will help you improve and regulate your I dream naturally. Test it!
We do not prescribe any medical treatment or make any type of diagnosis in this article; it is only informative.
Adapted and translated by The Cop Cart Staff