Fall Asleep Faster
There are all kinds of epidemics in the world. There is, for example, an influenza epidemic – everything is clear about it all. Then there is the obesity epidemic – more and more people in the world are overweight.
And then there is the epidemic of insomnia: many in the western world cannot fall asleep in time and fall asleep to feel good during the day.
It has many dire consequences: it damages physical health, metabolism and digestion. It also has a devastating effect on mental health (and can lead to vegetative dystonia, depression and burnout syndrome).
Insanity also affects sleep – let’s just say our brains don’t work full time when they’re not at rest. And often it also affects relationships with fellow human beings, because who has the patience to be loved and nice when sleep comes. But what the hell, what can you do to sleep more coherently?
The Internet offers many tricks, from “don’t lie on your stomach” to “squeeze your right nostril.” Some of it may work (if so, we’re happy!), But here are some more related suggestions.
Sleeping With Socks
Use a thermophore or otherwise warm your feet. It may seem weird – wearing socks in bed – but there is some reason for this, and it’s not just that sleeping in a jacket with freezing feet is impossible.
During sleep, the temperature in the middle of our body decreases, and at first the body cools through the hands and feet. They give off heat and reduce the temperature in the middle of the body. We call this vasodilation – the blood vessels dilate to cool more efficiently.
Socks increase / accelerate this process, which gives the brain the message “ok, now you can go to sleep”. A similar effect can be obtained with a warm bath before bed – after the bath, the body cools down, and sleep comes on its own.
Use Blue Light Filters
This is a relatively new recommendation: in recent years, many studies have shown that the blue light emitted by device screens not only interferes with sleep by interfering with the body’s production of the sleep hormone melatonin, but also causes various eye problems.
By the way, the blue light also affects the above-mentioned cooling of the body, preventing it. So blue light filters are one good thing! They are available as physical liners and various free apps, so you don’t really have an excuse not to use them.
Easy to say, hard to do, right? However, procrastination has a strong connection with the quality of sleep – it causes anxiety and dislike when thinking about something you want to avoid.
In addition, by thinking a little psychologically, by procrastinating, we create a gap between “now” and “I will do something later”. Sleep clears this distance – because if we think that we will write e-mails tomorrow morning, when we go to bed, the morning will have arrived immediately, and we will have to resort to those stupid e-mails.
That’s why we sometimes don’t go to bed and spend many hours online to psychologically distance ourselves from doing something. Well, and let’s be honest, procrastinating is just not cool, because there’s nothing to enjoy.
Try to Spend the Day Productively
This is even crazier than the previous one, yes. However, simply after feeling job well done, you will fall asleep easily.
You probably won’t even need wine. In addition, the thought of everything that should have been done while watching the cat video – will not bother you because you will have just done everything. Remember to be gentle with yourself, to be passionate about workaholism is neither healthy nor necessary, nor will it help the quality of sleep.
Improves Sleeping Posture and Environment in the Bedroom
Maybe the reason you can’t fall asleep is very trivial – you sleep on an unsuitable pillow or mattress. Maybe the quilt is too warm or too thin?
If sleep problems are your misfortune, it is worth one day to go to the furniture store and wriggle in all beds. And also to visit a physiotherapist – he will recommend the best solution for the specifics of your body.
Another thing that interferes with sleep in our latitudes is heating. Because of this, there is usually useless hot and dry air in the room, which not only makes it difficult to sleep but also interferes with the normal function of the mucous membranes.
Reduce the intensity of the radiator in the bedroom – the ideal temperature should be 16-20 degrees C- and place a humidifier. Your airways will tell you thank you!
Nowadays, gymnastics is recommended as a solution to everything, but the joke is that in most cases it really helps. There are quite a few studies that show that the quality of sleep in people with insomnia improves rapidly by exercising a few times a week.
In addition, you don’t have to go to the gym or run – if you want nothing else, take a good friend or family member (or music on headphones) and go for a walk. The difference will really be felt.
Redirect Attention Elsewhere
This is a bit of a weird suggestion, but sometimes a podcast, audiobook, or radio show can help break the carousel of thoughts if that’s the major reason you can’t fall asleep. Worth a try!
It is important to listen to it in audio format, not to turn it on the TV, because the light of the devices, as already mentioned, is not the best friend of sleep.
Do Not Sit in Bed During the Day
Yes, we look at you, freelancers and students! For many who work from home or just on vacation, it is customary to spend half and more days in bed.
This may not be the best solution for people with sleep problems – the brain works associatively, and if we associate the bed with work, it’s difficult to fall asleep. So remember: no work in the bedroom!
Try the Progressive Relaxation Method
This, by the way, is also recommended by the US National Sleep Foundation. Here’s how it works: while sleeping, slowly tighten and relax each muscle – starting with the toes and ending with the neck and head.
You can also do it in the opposite direction, if you like it better. Keep the muscles tense for at least 5 seconds and then relax for 30 seconds. Repeat several times. In most cases, you will be asleep halfway.
The Bottom Line
And if a strict sleep regime, and corrected lifestyle and all the recommendations do not help, please do not hesitate and visit a sleep specialist. Good night!