For those who have difficulty falling asleep or insomnia, there are various fast sleep methods that can be tried. In addition to taking medicine from a doctor, natural ways can also be used to overcome sleep difficulties.
Trouble falling asleep can mean having trouble getting to sleep, waking up frequently in the middle of the night, or waking up too early and not being able to go back to sleep. Difficulty sleeping will make you less energetic and less eager to carry out activities. In addition, adequate and quality sleep also plays an important role in maintaining health.
Get to know a variety of easy and practical ways to sleep fast
Difficulty sleeping or insomnia is a health disorder that must get the right treatment, because if it is allowed to drag on, the ideal sleep time will not be fulfilled in the long term and will affect health. now, one way that you can do is to do the following habits:
1. Sleep at the same time every night
Try to apply bedtime discipline. The trick is to go to bed and wake up at the same time every day. This will allow your body to get used to going to bed and waking up at the same time.
2. Turn off electronic equipment
The next fast way to sleep is to turn off all electronic devices, such as cell phones and tablets, about 1.5 hours before bedtime. If you wake up in the middle of the night, it is also advised not to turn on your cellphone, because the light emitted can reduce the production of the hormone melatonin, thus disrupting your sleep.
3. Avoid consuming these foods or drinks before bed
Try not to eat high-fat foods too close to bedtime, as this will make your body work extra hard to break down fat, making it harder for you to fall asleep.
4. Take a warm shower before bed
Taking a warm bath before going to bed at night is also believed to make the body more relaxed, which in turn will help you sleep faster and more soundly.
5. Consumption of carbohydrates
Eating carbohydrate foods in sufficient quantities a few hours before bed is thought to make us fall asleep faster. This is believed to be because carbohydrates can increase hormone levels tryptophan which makes it easier for you to fall asleep. However, this still needs to be investigated further.
6. Doing breathing exercises
The fast way to sleep that you can do next is to do breathing exercises. To do this, inhale through your nose for a count of four, hold your breath for a count of seven, and exhale slowly through your mouth for a count of eight. Repeat this pattern four times.
If done regularly, this breathing exercise is believed to make you more relaxed and easier to fall asleep.
In addition to the several methods above, certain medical therapies such as brain wave therapy or herbal remedies, for example with kratom leaves It is also thought to help with sleep disorders. You can also drink a glass of milk before bed to make it easier to sleep.
You can try various ways to sleep fast when you have trouble sleeping. However, if you still have trouble sleeping, don't hesitate to consult a doctor for further treatment.