According to a global expert study, a third of adults sleep less than seven hours a day. If you have trouble sleeping, we can recommend these 10 methods that will distract you from the hustle and bustle and stress of the day.
1-) 4-7-8 breathing technique
Place the top of your tongue on the roof of your mouth, behind your teeth, and hold it there throughout the exercise. Breathe out forcefully through your mouth and focus on the sound. Then close your mouth and breathe calmly through your nose. Then hold your breath and count to seven. After you finish counting, exhale forcefully through your mouth again and let the exhalation sound last for eight seconds. Inhale and repeat the same steps four times. After completing this technique, enjoy a good night’s sleep.
2-) Scent your bedroom with lavender
Lavender is a plant that has a calming, relaxing and sleep-inducing effect thanks to its high content of essential oils. You too can enjoy the delicious scent of lavender.
3-) Socks can stay
Ensuring regular blood flow to your legs will cool your body. By keeping your feet warm, you can regulate your body’s blood flow and sleep well.
4-) Hugging will be good
Give yourself a hug before you go to sleep. Hugs help you sleep comfortably by triggering the production of the oxytocin hormone, which helps you relax.
5-) Cherry juice before bed
If you drink cherry juice, you will immediately have a pleasant sleep thanks to the melatonin substance it contains.
6-) Is there such a thing as a hot shower?
With a warm shower before bed, you can relax your entire body and then have a great night’s sleep.
7-) Relax your muscles
By tensing and then relaxing your muscles before bed and breathing regularly, you can relax your entire body and sleep better.
😎 Yoga time
Close your right nostril with your right thumb, breathe in and out for 4 seconds. Apply the same procedure to your left nostril. If you combine this exercise with the 7th method, you can fall asleep immediately.
9-) Have you tried a sleep mask?
To fall into a deep sleep, you should not expose yourself to light. Get a sleep mask now and focus on deep sleep, not annoying lights.
10-) Don’t try to fall asleep right away
Before you go to bed, think about the beautiful moments of the day that motivated you. If you think positive thoughts and reflect on your happy moments, you will be very relaxed and have a good night’s sleep.
Not: If you are getting as much sleep as you need but still feel sleepy during the day, contact your doctor to determine if you have a medical problem.
