In one day, ideally one third of our time is spent sleeping. But if you find it difficult to sleep, here are some quick ways to sleep workable.
When I was 18-64 years old, our bodies need rest at least as much as 7-9 hours a day. Hours of sleep duration could be reduced once we reach the age 65 years or older to 7-8 hours a day. Although visible only silence and did not engage in any activity, in fact sleep plays a very important role in maintaining the health and well-being of our body throughout the day.
When we sleep, the brain is getting ready to work again on the next day. By doing so, we can think, learn, work, and process information better. Sleep can also improve and heal our heart and blood vessels, maintaining the balance of hormones, affecting the body reacts to the hormone insulin, support the growth and development of the body, help repair damaged cells and tissues, as well as affect the immune system.
Unfortunately, sometimes there are some things that make us unable to sleep for 7-9 hours a day. Start of accustomed vigil and insomnia conditions, up to a lot of work to be done. Well, if you find it difficult to fall asleep, here are some quick ways sleep can be practiced.
Sleeping in The Same Hour Every Night
Try to sleep and wake up always at the same hour every night and morning. This will make the brain and our body clocks used to sleeping and waking up at the same hour.
Turn off The Gadget or Electronic Equipment
How fast asleep next is turn off all electrical appliances you, including mobile phones and tablets, approximately 1.5 hours before bedtime. And if you wake up at night, resist the temptation to turn on and play gadget. The lights emitted by electronic devices can reduce production of the sleep hormone melatonin. Impact, we become disturbed sleep.
Do not Consume Food or Drink Before Bed
Eating high-fat foods or foods that make you allergic can trigger inflammation. As a result, our bodies will work extra hard and make us hard to sleep. How quickly the other bed is to not drink alcohol before bed.
Warm Water Bath
One quick way to sleep is most effective with a warm water bath (about 37 degrees Celsius) at night. Out of the shower, your body will feel relaxed to be able to help us sleep quickly and soundly.
Download and Exhale Slowly
Do you know if breathing slowly can help reduce blood pressure and heart rate simultaneously, as well as making the whole system of the body relaxes? And he said, relaxed breathing can be one quick way to sleep. The trick, sit with your spine upright. Then close your mouth and press your tongue to the palate that is right behind the front teeth. After that, inhale through the nose for a count of four, hold the breath for a count of seven, and exhale slowly through your mouth for a count of eight. Let the breath out through the cavity on the side of the tongue. Repeat this pattern four times.
Eating carbohydrates, especially four hours before bedtime is thought to make us fall asleep faster. The researchers speculate if carbohydrate were able to increase the level of tryptophan and serotonin hormone that makes us sleepy. However, studies and further evidence is needed to support this research.
If the variety of quick ways to sleep on top of you already practicing but none were successful, do not hesitate to consult a doctor to find out the causes and mitigation.