Have you ever had trouble sleeping? Even staying up all night? Of course this will cut the duration of your sleep.
Lack of quality and duration of sleep can have a negative impact on physical and mental health. The body will be more susceptible to disease, decreased focus to unstable emotions. This of course can interfere with daily activities.
There are various factors that make some people have difficulty sleeping, especially for adults. Not infrequently when they are just in bed, adults are still lost in thoughts of work or other life matters that make it even more difficult for them to sleep.
Though it is very important to have a good sleep pattern, duration, and quality. There are a variety of simple ways that don’t take much time and money to get the best sleep.
Come on, take a peek at a series of simple tips that can help you fall asleep quickly, as reported by Healthline.
1. Breathing Method 4-7-8
Method 4-7-8 is a simple breathing method to promote calm. This method relaxes your body and helps you fall asleep faster
Basically, this method of controlling your breath can be done to release stress and anxiety.
Here are the steps:
– Place the tip of the tongue just behind the upper front teeth.
– Exhale fully through the mouth.
– Close your mouth for a moment, inhale through your nose for a count of 4 slowly.
– Hold your breath for 7 counts.
– Exhale slowly for a count of 8.
2. Regulate Room Temperature
If your room is too warm this will make it difficult for you to sleep. To help you fall asleep faster, try setting a cool room temperature between 15.6 °C-19.4 °C.
However, individual preferences vary. You can set the room temperature that best suits your needs.
3. Listening to Soothing Music
Music can improve sleep quality. Listening to relaxing music for 45 minutes can encourage better sleep.
You can choose the music used in meditation because the strains are calming and relaxing.
Exercise does have a myriad of benefits for physical and mental health, including improving sleep quality. However, do exercise according to your needs and do not overdo it.
Morning or evening can be a convenient time to exercise. You can try simple sports like cycling, running and any other type of exercise you like.
5. Turn off All Electronics
Exposure to electronic devices at night is especially bad because they emit blue light that suppresses melatonin. This will make it more difficult for you to sleep well.
Try to stop and turn off electronic devices such as cell phones 45 minutes before bed.