How to fall asleep more quickly — the healthy way

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“It takes about 15 minutes for a healthy sleeper to fall asleep,” Robbins said. “Falling asleep is different from sleep, which can be frustrating when you’re extremely tired.

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“Still, be patient that sleep will come and the more you stress about not falling asleep, the less likely you are to fall asleep,” she said.

Taking a nap too early can be a sign that you are severely sleep deprived, which can harm your physical and mental health.

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Robbins, who wrote “Sleep for Success!” The book was co-authored, equating it to food deprivation. “If you’re hungry for food, you’ll eat your next meal right away, whereas a well-nourished person may not have as much craving and need for nutrition immediately,” she said.

Adults should sleep at least seven hours a night, while school children should sleep nine to 12 hours and teens eight to 10 hours each night. According to the US Centers for Disease Control and Prevention.

What if you sleep a substantial number of hours each night? Then falling asleep too early, as well as being tired during the day, can be a sign that Quality Your sleep is sad.

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“Lack of good sleep occurs when there are multiple awakenings and stimuli during the night,” said Dr. Raj Dasgupta, MD, assistant professor of clinical medicine at the Keck School of Medicine at the University of Southern California, who specializes in sleep.

“They affect your ability to reach deeper stages of wakefulness sleep, such as slow wave sleep, also known as delta sleep, or rapid eye movement (REM) sleep, both of which are essential if you want to function well. Wants to be on the lookout and be cautious,” Dasgupta said.

During the REM phase of sleep, we dream – and information and experiences are consolidated and stored in memory. In addition to affecting cognitive functioning, a a recent study found that spending less time in REM sleep is associated with a greater overall risk of death from any cause.
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Slow wave or delta sleep occurs when the brain relaxes and gets rid of toxins – a form of housekeeping that allows the body to heal and rejuvenate.

“The most important thing you can do to increase the amount of deep sleep you get is to give yourself enough sleep time,” According to the American Sleep Association.
One of the most common culprits that can disrupt your sleep during the night—sometimes you don’t even know it—is obstructive sleep apnea, where you snore periodically during the night, choking, gasps or stops breathing. About 25 million Americans suffer from this form of sleep apnea, said National Healthy Sleep Awareness Project.
Restless legs syndrome, a condition in which you (or your partner’s) legs move or move during the night, can also affect sleep quality. So can chronic pain, diabetes, heart disease, asthma and gastroesophageal reflux disease (GERD), to name a few. Medications can also affect sleep, as can various mental health disorders, According to the Cleveland Clinic.

“The take home message is that if you’re not getting good sleep, it means it’s time to see a sleep specialist to see what’s going on,” Dasgupta said.

sign up for Granthshala’s sleepy, but better newsletter. You will get more guidance and support for better sleep.

how to sleep early

Now that your expectations are realistic — going outside like the light isn’t healthy, and you shouldn’t worry if you need 10 to 20 minutes to fall asleep — what about those nights when sleep is exceedingly elusive?

get up! “If you can’t fall asleep after 20 minutes, get out of bed and go to another room that has dim lighting, and do something quiet until you feel sleepy again. The same applies to waking up at night.” And can’t sleep,” advises Dasgupta.

If you find yourself bouncing and turning for more than 20 minutes, get out of bed and get some rest, experts say.

Robbins agrees: “Promise never to toss and commit to leaving your bed if, for whatever reason, you toss and fall asleep at night and experience difficulty sleeping.”

Some people believe that lying in bed with eyes closed but not sleeping is like refreshing your body. It’s just a pipe dream, Robbins said: “If we stay in bed, we’ll start to associate bed with insomnia.”

Keep the bed clean. By stopping your brain from seeing the bedroom as anything other than sleeping and having sex, you train it to fall asleep when your head hits the pillow, Dasgupta said.

“If your brain knows what to expect when you enter the bedroom, you’re more likely to be swept away quickly,” he said.

That means not working or watching TV in bed, and not making calls or checking your cellphone. The blue light from electronic devices tells our brains to wake up, not to sleep.

Make a nest Keep training your brain to expect sleep by nurturing the sleep process. Keep the room cool and dark. Science tells us that we sleep better in cooler temperatures of about 60 to 67 degrees Fahrenheit (15 to 20 degrees Celsius).

Create a routine. Brush your teeth, take a relaxing warm bath or shower, and then spend some time reading a book or listening to soothing music in dim light. You can try yoga or light stretching, but nothing that gets you excited. You are teaching your mind to wind down.

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go to bed and get up at the same time every day, even on weekends or holidays, CDC advises. Before long, it will become a deep habit.

Calm your restless mind. For many people, this is the hardest part of falling asleep. In today’s frantic world full of stress and anxiety, it can be hard to stop worrying about what you didn’t do or what you need to do next.

Robbins said practicing meditation is an evidence-based way to improve your ability to fall asleep.

“Attention is the act of allowing thoughts to pass on without conscious attention to them,” she said. “This skill, when practiced over time, can translate into our ability to fall asleep when we adopt a meditative mindset.”

Keep a “worry list” by your bed. Another way to ease your mind is to keep a stack of notecards by your bedside and use them to document your worries.

“Start a ritual of writing down anything in your mind before you go to sleep,” Robbins said. “No matter how stressful, small, big, put it on a notecard. Tell yourself you can’t do anything about the tasks at night, leave them for the morning.”

Deep breath. “Deep long breaths that match a mantra like ‘let it go’ or ‘I am at peace’ can help you calm a busy mind and go to sleep,” Robbins said.

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There are a variety of deep breathing techniques experts recommend, but “the best research is six in, six behind,” stress management expert Dr. Cynthia Acryl told Granthshala in an earlier interview.

Breathe deeply to a slow count of six, making sure you can feel your belly rising with your hand as it fills with air, explains Acryl, editor of Contentment magazine, produced by the American Institute of Stress. .

“You want to use what’s called soft belly breathing,” she said. “To soften your belly, let the diaphragm come down, push down a bit on your belly, and breathe down into that part.”

Release your breath to a slow count of six. Pause and start again. Repeat until you feel your body relax, Acryl said.

Don’t stop dreaming. Maintain these habits and soon your mind will automatically know that pillow equals sleep. Then maybe that dream of falling asleep faster will finally come true – the healthier way.

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Credit : www.cnn.com

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