Sleep is a process to restore the body’s energy lost after a day of activities. Many people assume that sleep is easy. However, for those who suffer from insomnia, sleep is not as easy as it seems. They often try various ways to fall asleep, but it also does not make them sleep faster. I
In fact, there are many factors that cause a person to experience sleep disorders, ranging from irregular sleep habits, the influence of drugs, to symptoms of chronic illness.
Hence, we will share some quick sleep tips for insomnia. Let’s read the following carefully.
1. Bathing with Warm Water
Are you one of the people with insomnia? Don’t worry, you can overcome this by taking a shower using warm water when going to sleep. This trick is believed to be very effective.
Bathing warm water naturally helps to slow down and relax the nervous system and encourage drowsiness. The body will relax and get sleepy quickly.
2. Set Sleep Hours
The next effective sleep tips for insomnia is to set a regular bedtime. Maybe this seems imposing, especially for you who are not accustomed to sleep with a time schedule.
If you’re one of those who suffer insomnia, you might only able to sleep when the drowsiness comes which is certainly a waste of time.
At first, you might feel burdened and have difficulty sleeping with a set time. However, in this way, the body will signal the hormones serotonin and melatonin separately to make you feel relaxed and automatically preparing for sleep.
By doing this, it will also affect your psychology. You will feel the need to get enough sleep and put aside the egos including the ‘sleepy’ habit. If you can be patient, we guaranteed that you will have positive new habits.
3. Get rid of Gadgets and Other Electronic Devices
We often check the gadget before going to sleep, but don’t be surprised that this habit is make it difficult for you to sleep quickly.
The main factor is because the emitted blue light that can disturb the brain. Blue light removes the body’s circadian rhythm or biological clock.
Not only that, the blue light emitted by the gadget can prevent the brain from releasing melatonin which is very important in sleep. So, it is better to keep all kinds of electronic devices away before going to sleep.
Note: It is recommended to get rid of gadget approximately 2 hours before bedtime.
4. Perform 4-7-8 Breathing Exercises
What is 4-7-8 breathing exercise? This exercise begins with techniques to calm the mind and relax the body by regulating breathing in several stages.
Here are the step-by-step how to do it:
- Take a deep breath through your mouth
- Dep breathing through the nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale through your mouth with the sound ‘whoosh’ do the count to 8
- Repeat the above steps 4 times
Try to focus on breathing in and breathing out properly. The goal is to get the maximum results. Try to do this breathing exercise for 2 times a day, both in the morning or when you want to sleep.
5. Turn off the lights
Another quick tips to sleep for insomnia is to turn off the lights when you want to sleep. This method is the easiest and most effective, but there are still many people who are reluctant to do it. Make sure there are no light sources in the bed area. The right time to turn off the room lights is one hour before you sleep.
6. Eat sweet foods
Based on new research from Japan found that the active compound in sugar cane can reduce stress and trigger sleepiness. Sleep research conducted on rodents found that the active compound named Octacosanol. Researchers reveal that stress is a major factor that inhibits sleep and octacosanol supplementation has been proven safe in humans.
Octacosanol can be used as an effective therapy for people suffering from insomnia due to stress. But do not worry, these compounds can also be found in other foods, such as rice bran, wheat seeds, and beeswax. So do not hesitate so eat food for fast sleep, so you are free from insomnia.
7. Open the Air Vent
In order to maintain security and reduce mosquitoes to enter the room, usually we will close all windows and doors tightly. Yet according to a study, carbon dioxide trapped in the room can reduce a person to relax while sleeping.
That is one of the factors why sometimes people can wake up in the middle of the night. To work around this, you can open your room door so that air circulation can enter. This can be one way to make your sleep better.
Exercise regularly is proven as one of the tips to sleep faster for insomnia. Sports that you can do are yoga, and a leisurely walk every morning.
It is a natural way and has a good impact on the body. With a duration of exercise 30 minutes 3 to 4 times a week can help you fight insomnia and improve sleep quality.
9. Bask in the Morning
Take time to sunbathe in the morning, at least 30 minutes. Because, sunbathing in the morning has the same effect with exercise. The sun forces a person to wake up and makes the body aware of metabolic processes. Exposure to sunlight in the morning can trigger the production of melatonin which is needed when we sleep.
10. Reducing Caffeine
The effects of caffeine can last up to 5 to 6 hours. So, if you consume coffee at 4-5 pm, it is certain that the body will be awaken and you will have trouble sleeping.
Well, you should reduce drinking coffee or other drinks that contain caffeine in the afternoon until evening, so it is not difficult to sleep.
Meditation is another sleep tip you can do when you want to sleep to relieve stress and rest the brain after undergoing activities during the day. Meditation begins with trying breathing exercises that can make the body relaxed and focused.
12. Eat Early
Another great thing to remember is that it is not recommended to eat too close to bedtime. It is better to eat before 8 pm, so that means the body has time to process food.
If you eat right before going to sleep, the digestive system will keep you awake longer. Make sure you don’t eat at midnight.
13. Immerse the Face in Cold Water
According to Life Hack Solution, one way that can make you sleep faster is to bury your face in cold water for a few moments. Drowning your face in cold water will trigger a forced phenomenon called dive reflex. This method will reduce your heart rate and blood pressure, which means your nervous system is being reset to calm the body. This trick is very well done if you are feeling anxious or depressed before going to sleep.
14. Drink milk
Drinking warm milk before going to sleep is believed to make you sleep better. Milk contains a-lactalbumin protein. This protein contains high amounts of tryptophan amino acids, which produce melatonin, a hormone that induces sleep.
Foods that contain tryptophan are like egg whites and pumpkin seeds which you should consume often if you have insomnia problems.
15. Massaging the Sleep Trigger Points
Our body has certain points which if it pressed or massaged will cause certain effects.
Dr. Idzikowski suggests massaging the point area between the eyebrows, the point between the thumb and index finger of the right foot, or the point under the index finger of the right foot.
Here are the Step-by-Step:
- First, place the thumb on the point between the eyebrows at the top of the nose, where there are slight curves. Gently massage and hold for 20 seconds, then release briefly and do it repeatedly.
- Sit down and place your right leg on your left knee. Massage the point between the big toe and forefinger for 20 seconds, release briefly and repeat the massage.
- Find the point just below the nail on the top of the right index finger. Use the thumb and forefinger of the right hand to gently massage for 20 seconds, take it off briefly and then do it again.
16. Reduce Naps
Although napping is one of the right ways to replace your lack of sleep, this method is not very appropriate. It’s important to establish and maintain regular sleep patterns and train yourself to associate sleep with cues such as darkness and consistent sleep time. Naps can affect the quality of sleep at night.
17. Putting a Pillow on the Feet
By placing a pillow under the feet, it will balance the position of your hips when sleeping. So that it will reduce pain in your body and will provide calm during sleep. You can sleep on your back and slip a pillow under your knee to relieve pain.
18. Resolve All Concerns Before Sleep
If you feel worried while you sleep and think about tomorrow, you should set aside time after dinner to review or make plans for the next day. The goal is to be calmer and maintain the quality of sleep.
We hope that staying up is no longer become your habit. The methods above are the quick sleep tips to get a better quality of sleep for insomnia like you. Not only will your body become healthier, but your mind and mood will improve each day.