Many of the people out there have trouble while sleeping. According to National Institutes of Health Insomnia has already affected almost half of the U.S adults from 60 and older.
According to Lisa Meltzer an education scholar there could be a number of reasons for your sleeplessness, the most common factor due to which you cannot sleep could be anxiety. Following are some of the easy tricks that anyone can do to stop insomnia. Lisa Meltzer further says If you’re anxious and worried, it’s very difficult to relax and fall asleep,” says Meltzer. “When you’re not sleeping well, you’ll be more anxious and you’ll have a harder time regulating emotion. It feeds on itself.”
You can try certain methods which will help you fall asleep faster. Relaxation and certain techniques, distraction exercise, are some of the ways to prepare your body for slumber.
1-TRY TO FORCE YOURSELF TO STAY AWAKE
Trying to force yourself to stay awake is a reverse psychology which will eventually make you feel sleepy. It is also helpful in alleviating excessive sleep anxiety. According to a study conducted in the University of Glasgow found that sleep-onset insomniacs who were instructed to lay in bed and try to stay awake with their eyes open fell asleep quicker than participants told to fall asleep without this “paradoxical intention” (PI). Participants in the PI group fell asleep easier and showed less sleep performance anxiety.
2-COOL YOUR ROOM
Your internal body temperature is integral to regulating your body clock. Therefore, when you are falling asleep your body temperature starts dropping slightly. According to a research in Harvard Medical School, it recommends a bedroom temperature of 60 to 67 degrees F for the most sleep-friendly conditions.
According to Meltzer “Darkness cues the brain to make melatonin, which tells your interior clock that it’s time to sleep”. Melatonin cools your internal body temperature, which reaches its lowest point between 2 and 4 a.m.” She further says “The secret is cool, dark, comfortable bedrooms,”
3-TAKE A WARM SHOWER
People who have issues while sleeping can warm their body up with a hot shower before going to bed. As by stepping into a cooler air, it will cause your body to drop more temperature precipitously. According to Meltzer “Showers can also be very relaxing, so that helps, too”. She adds “If you shower every night around the same time, making it part of a consistent bedtime routine, you’ll see the most sleep value from it”.
4-INHALE THROUGH YOUR LEFT NOSTRIL
Inhaling through your left nostril is basically a yoga method which reduces blood pressure and calms you. According to a holistic sleep therapist Peter Smith “Lie on your left side, resting a finger on your right nostril to close it. Start slow, deep breathing in the left nostril.”
5-WEAR SOCKS TO BED
According to a Swiss study research that warm feet and hands were the best predictors, of rapid sleep onset. In the study, participants placed a hot water bottle at their feet, which widened the blood vessels on the surface of the skin, thereby increasing heat loss. Shifting blood flow from your core to your extremities cools down your body, working in concert with melatonin.