Insomnia, also known as insomnia among the people, has become a problem experienced by many of us due to the earthquake disaster we experienced. Scientific studies show that healthy and adequate sleep is extremely important for immunity. So what are the experts’ recommendations for insomnia? Here are 5 ways to make it easier to fall asleep at night.
1- Breathing exercises
Circumstances such as stress, anxiety, and worry can make it very difficult for you to fall asleep. You can often do breathing exercises while imagining simple and relaxing things to fall asleep quickly. Breathing exercises applied before going to sleep can reduce the stress you experience in daily life. According to studies, there is a breathing technique that many people believe gives positive results: 4-7-8.
When you enter the sleep phase, take a deep breath within 4 seconds and hold your breath for 7 seconds. Release the breath you’re holding in 8 seconds. This technique can help you get away from many of the underlying thoughts in your mind.
2- Clench the toes together
If you feel your feet contracting before you go to sleep, your body may still be active. No matter how sleepy you are, your body can continue to resist sleep.
The first thing to do before going to sleep is to relax your muscles. Constantly contract and release your toes. Meanwhile, you can fall asleep by counting to 10.
3- Trying to stay awake
As weird as it sounds, “trying to stay awake” so you can fall asleep easily, it works! As you struggle to sleep, it can become increasingly difficult to fall asleep. Instead, you fall asleep faster if you try to stay awake. Your mind picks up on reverse psychology faster and can help you fall asleep quickly.
4- Put a pillow under the knees
The sleeping position can affect many situations during and after sleeping. For example, sleeping in an inverted sleeping position for hours can make it difficult for you to fall asleep and cause poor quality sleep.
You can reduce pressure on the spine by placing a pillow under your knees. If you prefer to sleep on your side, you can sleep comfortably with a pillow between your knees.
5- Wash the face with cold water
A hot shower is usually recommended for a comfortable night’s sleep. Taking a hot shower before bed is a great way to relax the muscles in the body, and it works the other way around too. Contrary to popular belief, cold water prepares the ground for a more comfortable sleep by slowing down the heart rate rather than inducing sleep.