Deep breathing and regular exercise can help improve sleep quality, while progressive muscle relaxation and thinking about a “happy place” can help you get back to sleep at night.
If you are one of those people who can hardly fall asleep, you may have a related disorder. There are a few signs that you’re having a hard time getting back to sleeping like a baby.
Do you suffer from repetitive or insistent thoughts that prevent you from sleeping? Do you wake up several times during the night to go to the bathroom or drink water? Do you spend more than 20 minutes tossing and turning in bed without being able to fall asleep?
In any case that your answers have been positive, it is possible that you are experiencing difficulties in falling asleep.
If you have any of these signs, it is crucial that you take steps to improve the quality of your sleep and prevent possible negative consequences on your long-term health.
Signs that indicate that you could be suffering from sleep disorders
There are signs that you are having trouble falling asleep. The most frequent is tossing and turning in bed for more than 20 minutes without being able to fall asleep, if you do this you probably suffer from a sleep disorder.
Feeling anxiety, stress or worry that prevents you from relaxing can be a factor in you not being able to sleep well. Another sign is experiencing headaches or muscle pain due to tension and accumulated fatigue.
Waking up easily to any noise or movement in the room or feeling an increase in heart rate or sweating is another sign that you suffer from a sleep disorder.
Tricks so you can fall asleep lost sleep
There are several effective tricks that will allow you to fall asleep easily. The 15-minute rule is one of the best, but there are others that you can apply to sleep well in a matter of minutes.
It is important not to consume caffeine, nor alcohol and all kinds of food before going to bed. You can also carry out distraction techniques, such as counting or visualizing something relaxing.
let your mind wander
Sleep experts recommend putting yourself in a good frame of mind so you can go back to sleep in the middle of the night. They suggest thinking of a “happy place” and letting your mind wander.
They recommend doing this process with the room in the dark to help you fall asleep. Of course, the use of mobile phones, tablets or any other electronic device is not recommended, since bright light can suppress the production of melatonin, a hormone that helps sleep.
Find another place to sleep
It is advisable not to force sleep, it is recommended to put yourself in a good state of mind. Let your mind calm down and reflect on things that relax you, either with your eyes open or closed.
If after 20 minutes you cannot sleep, it is better to get up and go to another room, preferably with a bed or sofa to help calm your thoughts and promote rest.
Carry out relaxation techniques
The use of relaxation techniques such as deep breathing or progressive muscle relaxation can be beneficial to fall asleep. According to some research, these techniques combined with healthy sleep habits may be more effective in treating insomnia.
The breathing technique known as “4-7-8 breathing” can help reduce stress and activate the rest and digestion system to facilitate sleep.
Exercise during the day
It has been concluded that regular exercise can be beneficial in improving sleep quality. People who get regular moderate physical activity have less trouble falling asleep.
In addition, Exercise has been shown to improve overall sleep quality by increasing the amount of deep sleep and reducing the amount of light sleep and nocturnal awakenings.
If after trying different techniques to fall asleep none work, it is best to consult a doctor or specialist to address any problems that may be affecting your ability to sleep well.
In addition, it is advised to practice good sleep hygiene, maintain a regular schedule, and avoid stimulating activities at night.