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To fall sleep faster, pay attention to these tips

How to fall sleep quickly in one minute? [7 golden tips for falling sleep quickly]

Perhaps you are among those who have trouble falling sleep on time and spend long hours struggling with insomnia, but you should know that you are not alone, and many people like you are seeking to achieve quick and restful sleep.

This may have become an unattainable dream for you, or sometimes you resort to forcefully taking sleeping pills. However, you should know that nothing is impossible, and scientific tricks are available to help you experience quick and pleasant sleep.

1- Insomnia Causes

If you experience the following symptoms, such as taking more than 30 minutes to fall sleep, waking up in the middle of the night, and taking more than 30 minutes to return to sleep, you have insomnia.

In the long run, it gradually affects your work and daily rest. There are many reasons for insomnia, including environmental factors such as noise or light, psychological-social factors, work and life pressures, mental anxiety, prolonged use of certain medications for physical reasons, and so on.

All of these factors can be the fuse for your insomnia. Along with the disrupted sleep cycle, insomnia also affects a person’s performance at work or school and exacerbates mental stress. There are various ways to fall sleep, and if you want to know how to deal with insomnia, you should continue reading.

2- Dangers of Sleep Deprivation

Long-term sleep deprivation can lead to disruptions in the endocrine system, affect blood pressure and blood sugar levels, and increase the risk of various diseases.

1- Liver
Insomnia can have a more significant impact on the liver because, during sleep, blood flows back to the liver, which is more beneficial for nourishing and repairing the liver. If the liver doesn’t get enough rest, it can result in relatively insufficient blood flow to the liver, making it difficult to repair damaged liver cells.

During sleep, the brain organizes information from the day and clears away metabolic waste produced by the information. Poor sleep deprives the brain of rest and increases the risk of developing Alzheimer’s disease.

3- Heart
When a person falls sleep, their heart rate decreases to around 30-10 beats per minute less than when awake, equivalent to a heart rest. This increases the risk of developing heart disease. However, it should be noted that adults who sleep less than 6 hours or more than 8 hours per night are not beneficial for heart health, so excessive sleep should be avoided.

4- Kidneys
The overall filtration rate of the kidneys is lower at night compared to during the day, resulting in a decrease in urine production. If you experience prolonged and continuous sleep deprivation, your kidney function may decline rapidly.

7 golden tips for falling sleep quickly

1- Establish a regular and consistent wake up time

Try to wake up at a specific time every day and go to bed at a designated time so that your body gets used to it and establishes a regular cycle. Studies have shown that irregular sleep schedules can affect the hormone melatonin in the body, disrupt our biological clock, and disturb the circadian rhythm, making it difficult to fall sleep when you want to and causing grogginess when you do sleep.

That shouldn’t be the case. Therefore, even on weekends or holidays, you should maintain your natural wake up time and regulate your biological clock. Maintaining a regular life schedule focuses on regulating the biological clock and forces you to expose yourself to morning sunlight, especially when the sun is bright but not glaring. During this time, sunlight contains enough blue spectrum to help regulate the disrupted biological clock.

2- Engage in Regular Exercise

Numerous studies in the past have shown that regular exercise can improve insomnia, enhance daytime alertness, energize individuals, and boost productivity in work or study. Appropriate exercise can calm brain cells, release negative energy, alleviate stress and tension, free negative emotions, and sleep aid.

However, the timing of exercise is key avoid intense workouts within two hours before bedtime, as exercise increases metabolism and stimulates the secretion of adrenaline and other stimulating hormones. High intensity exercise can energize you.

Try selecting activities that can relax and relieve tension in the entire body, such as massage and yoga, for mental relaxation and achieving a soothing effect on emotions. It will be highly beneficial for falling asleep.

3- Avoid using electronic devices with blue light one hour before bedtime

Most people have a habit of looking at their mobile phone screens and staying close to them before bed. However, electronic devices can affect the quality of sleep. Blue light prevents the biological clock from recognizing whether it is artificial or natural light. The blue light emitted by these electronic devices interferes with the production of melatonin, which means even if you want to sleep, you will still have energy.

Additionally, most people browse gaming and social media while using their mobile phones, leading to emotional excitement. Mobile phones, tablets, and computer screens emit blue light that disrupts the secretion of biological clocks. Therefore, try not to use your mobile phone or computer 30 minutes before sleep to avoid continuous blue light stimulation and melatonin suppression.

4- Soak your feet in the water before going to bed

Many people only take a bath or soak their feet when the weather is cold. Still, the magical effect of soaking your feet can help alleviate your sleeplessness when faced with insomnia and difficulty falling sleep.

Soaking your feet is the key to maintaining health. It can eliminate waste products and remnants of illnesses from the blood, improve local blood circulation, relieve coldness, and enhance metabolism. Soak your feet every night for 30 minutes in water at a temperature of 43 degrees Celsius, which can reduce blood lactic acid.

Additionally, the feet are rich in nerve endings and acupoints, and soaking your feet in hot water has a mild and beneficial stimulating effect on nerves and acupoints. This gentle stimulation is reflected in the cerebral cortex and has a calming effect on the brain, thus improving sleep and eliminating insomnia.

5- New Nordic calming and sleep aid tablets can help you

Some individuals use melatonin or sleeping pills to help them fall asleep. While melatonin can help you fall sleep quickly and improve sleep quality, excessive use may cause depression, dizziness, headaches, and mood swings.

You should choose natural and side-effect-free sleep supplements to have a good and peaceful sleep. The new Nordic sleep aid tablets can help you relax and fall sleep. The natural herbal formula contains no medicinal substances, so you don’t have to worry about side effects. Insomnia or difficulty falling asleep is no longer an issue.

Chamomile extract in the calming sleep tablets helps relieve tension, fatigue, and overstimulation caused by excessive stress. It soothes emotions, reduces anxiety, and calms our nervous system. This formula explicitly includes valerian root, which can alleviate feelings of stress and substantially aid sleep and improve sleep quality.

The natural herbal formula scientifically helps with falling sleep. However, remember that when sleep disturbances persist for more than three nights a week and last for one month, seek medical assistance.

6-Develop the habit of “sleeping in bed” within yourself

When you are not sleepy, do not go to bed, and when you feel drowsy, immediately go to bed. Do not engage in any activities unrelated to sleeping in bed, such as using your mobile phone, watching television, reading books, etc.

7- Let go of negativity

Meditation before bedtime can help eliminate negative emotions, and you can try the “4-7 breath” technique.
Take a deep breath for the first 7 seconds and simultaneously feel your body from your toes to your hips, abdomen, shoulders, arms, and head, imagining each part filled with vitality.
Hold your breath for 7 seconds and gradually envision your body becoming calm and relaxed…
With the visualization of your body slowly releasing all negative emotions, take the third breath for 7 seconds.
Hold your breath for the fourth 7 seconds, then repeat the sequence for 7 repetitions.

Read more:

4- “Sleeping in the style of the United States Army in two minutes.”

If you want to solve insomnia, it may be easier than everyone thinks. You can try the “2-minute sleep method” developed by the United States Army! Only 5 simple steps are needed to help everyone fall sleep quickly and eliminate insomnia within 2 minutes!

According to comprehensive reports from foreign media, the United States Navy Pre-flight School has invented a series of methods to help facilitate quick sleep to prevent pilot errors caused by lack of sleep. After 6 weeks of training, it has been reported that 96% of pilots can successfully fall asleep quickly regardless of day or night!

1- First, relax your face, language, jaw, and the muscles around your eyes.

2- Keep your shoulders away from excessive pressure, loosen your arms, and relax the muscles at the back of your neck.

3- Take a deep breath and then exhale slowly. Relax your chest, biceps, and forearm, and breathe slowly.

4- Relax all the lower limbs. Start by loosening your thighs, then move to your calves and toes.

5- In addition to maintaining a relaxed body posture, give your brain a 10-second rest and calm your mind. You can imagine lying on a peaceful lake in a rowing boat with only blue sky and white clouds above you and focusing on this image for 10 seconds, or visualize yourself lying on a black velvet cushion in a dark room and concentrating on it. Repeat the phrase “Don’t think, don’t think, don’t think” silently for 10 seconds to refrain from having other thoughts.

According to the theory of this sleep method, you can naturally fall asleep quickly by repeatedly practicing how to relax your body and mind.

5-4-7-8 Breathing Technique

Combining the power of meditation and visualization, this breathing technique can be more effective with regular practice. If you have a respiratory condition such as asthma or a chronic obstructive pulmonary disease, it is important to consult your physician before starting, as it may trigger your symptoms.

To prepare, place the tip of your tongue against the roof of your mouth just behind your front teeth. Keep your tongue there throughout the exercise, and purse your lips if necessary.

1-Lift your eyebrows as high as possible for about 5 seconds. This tightens the forehead muscles.
2-Immediately relax the muscles and feel the tension releasing. Hold for 10 seconds.
3-Smile widely to create tension in your cheeks. Hold for 5 seconds. Release.
4-Pause for 10 seconds.
5-With your eyes closed, look to the left. Hold for 5 seconds. Relax.
6-Pause for 10 seconds.
7-Gently tilt your head back to look at the ceiling comfortably. Hold for 5 seconds. Relax your neck when placing your head back on the pillow.
8-Pause for 10 seconds.
9-Continue to relax your body downwards from the shoulders, thighs to the lower legs.
10- Even if you haven’t been able to release tension from your entire body, let yourself fall sleep.

During this process, focus on how your body feels when relaxed and in a comfortable position. Feel the sensation of looseness and heaviness in your body when completely relaxed.

Frequently Asked Questions

1-Why do we need sleep?

Sleep is essential for the body and brain’s restoration. This process aids cell repair, strengthens the immune system, rejuvenates brain function, and enhances concentration.

2-How many hours of sleep do we need per day?

The amount of sleep required can vary for each individual, but adults generally need between 7 to 9 hours daily. Children and teenagers require more sleep.

3-Can excessive sleep be harmful to the body?

Excessive sleep (beyond the normal range) can lead to feelings of grogginess and decreased energy. Health problems such as weight gain and cardiovascular diseases have also been associated with excessive sleep. The best approach is to have an appropriate amount of sleep.

4- Can lack of sleep have negative effects on health?

Yes, insufficient sleep can have significant negative effects on health. Lack of sleep can lead to reduced concentration and attention, increased risk of heart disease, weakened immune system, and disturbances in energy and mood levels.

5- Is sleep quality also important?

Yes, sleep quality is highly important. While the duration of sleep is important, the quality of sleep is essential for providing proper rest to the body and brain. Deep and uninterrupted sleep improves physical rejuvenation processes and provides a sense of freshness and energy throughout the day.

6- What factors can contribute to improving sleep quality?

Several factors can significantly improve sleep quality. You can try to establish a regular sleep routine, create a sleep-friendly environment that is quiet, dark, and cool, engage in regular physical activity, avoid stimulants such as coffee and nicotine before bedtime, and try relaxation techniques such as massage or breathing exercises.

7- Is there a need for daytime napping?

Yes, daytime napping can help compensate for a short night’s sleep. Taking about 15 to 20 minutes of nap time can aid in re-energizing.

8- Does sleep affect physical health?

Yes, regular and sufficient sleep plays a crucial role in maintaining physical health. Sleep helps with body’s immune system repair and improvement, enhances cardiovascular function, reduces stress, regulates hormonal stability, and provides the necessary energy for the next day.

9- How can you put an end to your unhealthy sleep habits?

To put an end to unhealthy sleep habits, you can try the following strategies:
1-Establish a consistent sleep schedule with fixed waking up and sleeping times.
2-Create a sleep-friendly environment that includes darkness, quietness, and comfort.
3-Avoid consuming coffee, alcohol, and cigarettes close to bedtime.
4-Engage in relaxing activities before sleep, such as reading a book or listening to soothing music.
5-Prohibit the use of mobile phones and electronic devices before bed.

10- Is deep sleep important?

Yes, deep sleep is crucial for body restoration and improvement. During deep sleep, the body performs processes such as tissue repair, strengthening the immune system, and enhancing memory and learning.

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