3:00 AM
Sunday 07 February 2021
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Dive into deep sleep can be very difficult for some people who find it difficult to put the problems of the day behind them in time at night – especially during the current coronavirus pandemic.
Sleep plays an essential role when it comes to maintaining good health and wellness throughout your life. Getting enough sleep affects a range of problems and can help protect your mental and physical health and quality of life, according to Russia Today.
During night sleep, your body works hard to support healthy brain function and maintain your health, while in children and teens, sleep is necessary to aid growth and development. So if you cannot sleep and this is affecting your daily life, you may look to ways to help you sleep.
Breathing exercises
Breathing patterns play a role in the nervous system, which regulates heart rate, muscle tone, stimulation, and other aspects of relaxation or excitement.
On the other hand, rapid and shallow breathing can create feelings of anxiety, tension and discomfort.
While lying on the back, take a deep breath, with one hand on your stomach, breathe deeply through your nose and hold it, then exhale through your mouth until you feel that your hand moves up during the exhale.
Repeat as often as you need until you feel calm and relaxed.
Stay away from the internet
Since most people spend their entire day in front of a computer screen at work, before switching to TV for evening entertainment, it is imperative that you try to turn off the power when you go to bed.
Televisions, laptops, tablets or smartphones should not be turned on when it is time to sleep. And if you get your work done on a laptop, keep it away from your sleeping area.
This part of the home should be reserved for peace and quiet, and bringing in work-related items is likely to increase your feelings of stress and anxiety.
Caveman simulation
Before technology took hold, our early ancestors slept on a very cold black night.
And it should come as no surprise that modern science has found that cold temperatures and complete darkness are the best conditions for sleep.
According to sleep researcher Dr. Jade Wu, artificial lighting can disrupt biological clocks and mess with the quality of sleep you get.
Dr Wu advises: “Keeping your bedroom free from artificial light and noise will not only ensure a nice and dark sleep environment, but it will also teach your mind that your ‘sleep cave’ is for sleep only – not social media, world events and other things that spark our minds.”
To achieve this, start dim the lights at least 30 minutes before bedtime to train your body for rest time.
Chill out
Researchers found that cooler temperatures help humans reach a deeper sleep state and fall asleep faster, too.
One Australian study found that people with insomnia tend to have higher body temperatures in general, while those who suffer from insomnia at sleep (difficulty falling asleep) tend to stay warmer later in the evening, which may play a role in Their inability to sleep.
However, there is no right or wrong temperature so if you are going to give this method a try, be open to a trial and error approach.
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