Sleeping
Sleep is defined as a natural state of relaxation in all living organisms, where voluntary movements and feelings of the surrounding environment are reduced. It should be noted that it is a natural phenomenon that restores the human brain in particular, and increases the human ability to interact with others. Of people who suffer from insomnia and difficulty sleeping, or need a long time to enter it, which prompts them to search for various ways to sleep easily, without feeling insomnia, and this is what we will know you in this article.
How can I sleep
Exercise
Regular exercise during the hours of the day to speed up the process of sleep, but it is not advised to exercise when approaching sleep, at least four hours before sleep, because it increases the activity of the body, and raise the temperature, so prefer to practice after noon, or in the morning Early.
Listen to music
Listening to silent or smooth music for forty minutes helps you to sleep, because listening to it causes changes in the body that speed up sleep, such as reduced breathing rate, and heart rhythm regulation. It is important to keep away from loud music because it increases discomfort, On a person’s ability to sleep.
Bathing
A warm and refreshing bath helps increase the body’s ability to relax, because it helps to raise the body temperature by two degrees. The body loses this temperature after a short period of time, which increases the desire to sleep, and the best time to shower is to sleep an hour or two hours.
Relax
Mental and physical relaxation helps relieve insomnia and therefore sleep deeply, so it is advisable to tighten and relax all the muscles of the body from the toes to the fingers of the hands through the exercise of breathing exercises, and try to look at the joyful things and beautiful, as well as trying to imagine beautiful events, , Playing in the sand, and the need to empty the mind of all daily concerns that increase its activity.
Create the right atmosphere for your sleep
It is recommended to set the room temperature especially in the summer, provide adequate cover, remove all sources of noise from the room, choose a comfortable pillow, cover the eyes, and use ear plugs if necessary. Darkness helps to increase the secretion of the hormone melatonin, which is responsible for controlling the natural sleep cycle in humans. This light is affected by light. Early morning sunlight inhibits its secretion, leading to automatic awakening when the sun feels light, and it is possible Take advantage of this property by organizing a wake-up time every morning, which ensures an ideal sleep cycle.
Disposal of electronic devices
Electronic devices, such as laptops and smartphones, distract the brain because the light from them affects the amount of melatonin produced by the body, which suggests that sleep is not over, and that electronic devices should not be read at night and kept away from sleep.
Avoid taking stimulants
Consuming drinks and foods rich in caffeine such as coffee, tea, chocolate and soda to alert the cortex, which increases the ability to pay attention and concentration, it must be noted that the effect of this article lasts in the body for 12 hours, so prefer to stay away from these stimuli when approaching sleep time.
Eat a healthy and balanced diet
It is preferable to avoid eating, especially fatty meals when approaching sleep, and replace them with snacks, such as milk, and the authorities, because eating directly before sleeping increases the risk of indigestion and bloating, which leads to burning in the stomach and colic in the abdomen, The person’s ability to relax and rest, and therefore difficult to sleep easily.