- by R K Senthil Kumar - Occupational Therapist
- 2 Shares
- Nov 17 2017
Ways to Asleep Faster
Sleep is essential to keep us alive and fully functional. It has been found that people who are sleep deprived not only prove to be less productive, gain weight and tend to be moody, but also the overall health of the brain is severely affected by substantial lack of sleep and leads to cognitive impairment. The most common culprit of sleeplessness is anxiety. If you feel wide awake when your head hits the pillow at night, you are not alone. Most adults need seven to eight hours of sleep a night, people are so busy in their everyday lives and something has to give. They give up on sleep rather than something else. If you get tense and worried about not being able to sleep, your frustrated mind-set could make it even harder to relax into slumber the following nights. The consequences of missing even a few hours of sleep can be serious. Short-term sleep deprivation can cause you to crave high carbohydrate and high sugar foods.
Steps to Sweet Dreams
- Listen a relaxing soundtrack when you lay down on bed, to keep your mind and heart calm and to ignore all noises that doesn’t let you sleep.
- There is a progressive relaxation technique, curl your toes tightly for a count of seven, and then relax. Repeat through each muscle group, working up from your toes to your neck.
- People doze off easier and sleep better when the room temperature is on the cooler side. Set your thermostat to around 65 degrees or lower. Try cooling mattress pad if hot flashes make you kick off the covers.
- Our body produces a hormone whenever it is exposed to light. It can be sunlight or light from phone screen, TV screen. The body will keep itself awake if you expose it to all this light. Try to cut out exposure to light about an hour before bed.
- Meditate daily before going to bed, it relax your mind and body. It really helps you fall asleep.
- Try not to stress out about anything at night.
- When you are trying to fall asleep, the act of trying to fall asleep actually keeps you awake. So just get up and do something relaxing for 20 minutes.
- In order to experience rapid sleep onset your feet and hands need to be warm. Wearing socks keeps your feet warm and makes you fall asleep faster.
- Submerging your face in cold water triggers an involuntary response called the ‘mammalian dive reflex’ which will help you control your nerves and it relaxes you. Do this just before going to bed so you feel more relaxed.
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