9 Fast Ways to Sleep for Insomnia, Make Sleepy
9 Fast Ways to Sleep for Insomnia, Make Sleepy - After running many activities throughout the day, sleep can be one of the best solutions to rest and restore lost energy. It plays a vital role in a person's physical and mental health.
But unfortunately, many people have to have trouble sleeping, or what we call insomnia. According to a study published by the National Library of Medicine, about 30% to 48% of adults have insomnia.
This sleep disorder makes the sufferer feel tired due to lack of rest, and if it occurs for a prolonged period, it will disrupt mood, energy, performance, quality of life, and health.
How to Get to Sleep Fast for Insomnia
Everyone has a varying amount of sleep, but if quoted from the Mayo Clinic, adults generally need about seven to eight hours each day. Well, to meet a good sleep time, you can follow some quick ways to sleep below:
1. Avoid Sleeping During the Day
The habit of napping is not suitable for insomniacs. Many studies have proven this.
One study from the Journal of American College Health on 440 students. The study shows that napping three or more times per week is at risk of worsening sleep quality at night if the nap is over 2 hours and is done around 6-9 pm.
Therefore, you should reduce the sleep duration or avoid sleeping during the day so as not to experience insomnia.
2. Listening to Relaxing Music
Research published by the International Journal of Nursing Studies shows that music can improve chronic sleep disorders, including insomnia. Listening to music has been recognized by many people to be a calming agent as well as a more restful sleep.
The types of music you can listen to before going to bed are relaxing, calming, and sounds of nature. However, remember that everyone has a different response to music.
3. Exercising in the Morning or Afternoon
Do you rarely exercise during the day? From now on, try to exercise regularly!
Physical activity, such as exercise, promotes healthier sleep quality. This has been proven by a study by the Journal of Physiotherapy, which examined 305 people over 40.
Study results show that moderate or high-intensity exercise programs can improve sleep quality for insomniacs.
Reporting from Healthline, here are physical activities that you can try:
4. Take advantage of Aromatherapy
Since long ago, many people have used aromatherapy for relaxation and sleep. Several studies have also proven the benefits of this one, including one published by the NIH.
Here is the best aromatherapy to help with sleep:
- Cedar Wood
5. Avoid Drinking Too Much Caffeine
Many people often consume caffeine to overcome fatigue and keep their eyes awake. The caffeine in coffee, soda, energy drinks, and even chocolate is at risk of worsening the quality and duration of sleep.
Instead, quoting from Healthline, you can drink calming teas such as chamomile, passionflower, and magnolia tea which are believed to help the process of relaxation and sleep.
6. Sleep in a dark room
Exposure to too bright light makes it difficult to fall asleep soundly. Conversely, a dark room can increase sleepiness. A study published in the Indian Journal of Experimental Biology (IJEB) shows that darkness can increase the production of a melatonin hormone.
So, if you want to sleep at night, turn off the room lights to fall asleep immediately.
7. Reading Books Before Bed
The following way to get to sleep quickly is to read books at night before going to bed. Choose a physical book that can relax the body and mind.
Launching to research published by the National Library of Medicine, reading e-books or e-books in bed is at risk of worsening sleep quality.
This is because the blue light produced by electronic items such as cellphones, tablets, and laptops can reduce melatonin secretion. Meanwhile, low melatonin makes it difficult for you to sleep.
So, if you want to read a book when you want to sleep, read a physical book, OK!
8. Meditation and Yoga
Applying meditation is known to help make the mind more calm and relaxed so that insomniacs fall asleep more easily.
In addition to meditation, you can also do yoga, a body and breathing exercise that releases stress and tension. Several studies have proven the benefits of these two methods in improving sleep quality.
How to quickly sleep for insomnia. This last one is certainly not foreign to all of you.
Medical News Today says that the slow countdown method from 100 can trigger drowsiness.
The success of this old method is due to boredom; at the same time, the individual shifts from an anxious thought pattern.
Thus, there are various ways that friends can try to get to sleep quickly. Hopefully, with these tips, you can avoid insomnia and meet the need for good sleep.