Many people keep tossing and turning in bed at night. The problem of sleeplessness is called insomnia in medical language. This has become a common problem. Using mobile till late night, work stress, irregular daily routine and wrong eating habits are the major reasons for this. Many people keep tossing and turning for hours even after lying down in bed, due to which the next day passes in fatigue and irritability. If this happens to you too, there is no need to panic. By adopting some easy techniques you can get relief from sleep problems.
Adopt 5 easy techniques to get good sleep
According to health experts, people suffering from insomnia should adopt 4-7-8 breathing technique. In this technique, inhale for 4 seconds, hold the breath for 7 seconds and exhale slowly for 8 seconds. Repeating this 3-4 times before sleeping at night calms the mind and relaxes the nervous system. This technique prepares the body for sleep by reducing stress.
People fall asleep quickly due to progressive muscle relaxation technique. In this, you first tighten different muscles of the body and then gradually loosen them. Do this process starting from feet to head. This removes the accumulated fatigue from the body and gives a signal to the brain that now is the time to rest. Many people experience good sleep with this technique.
Keeping distance from mobile phones and screens also provides relief from the problem of sleeplessness. You should stop using phone, TV and laptop at least 30 to 45 minutes before sleeping at night. The blue light emitted from these affects the melatonin hormone, which is necessary for sleep. By maintaining distance from the screen, you can bring your brain into sleep mode naturally.
Lightening the mind also helps in getting good and quick sleep. If a lot of thoughts start coming to your mind as soon as you lie down, then write down the next day's work or problems on a paper. This gives peace to the mind that everything has been noted and there is no need to think now. This method is especially beneficial for those who overthink.
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Drinking lukewarm water before sleeping, light stretching, listening to slow music or reading a book also helps in falling asleep quickly. This routine conditions the brain that it is time to sleep. Apart from this, turn off the bedroom lights and use a comfortable bed. If the problem persists despite all these things, then consult a doctor for treatment of this condition.
(Disclaimer: The information and information given in this article is based on general assumptions. Nh does not confirm these. Contact the concerned expert before implementing them.)
