According to a global study by experts A third of adults sleep less than seven hours a day and cannot meet his need for sleep in a healthy way. People who have a good sleep rhythm and can meet their sleep needs efficiently lead a healthy life, without weight problems and various heart and memory problems. If you have trouble sleeping, we can recommend these 5 methods that will keep you away from the hustle and bustle and stress of the day.
If you’re ready, let’s go!
1-) 4-7-8 breathing technique
Thanks to this technology You can get rid of the stress of the day in 60 secondsyou can regulate your breathing and then sleep comfortably. 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. Repeat 4 times. After completing this technique, enjoy a comfortable and good sleep.
2-) Organize your sleeping times
Regulating your sleeping hours can be considered a good method for healthy sleep. Make sure you go to sleep and wake up at the same time every day. After a while, your body gets used to this routine and you can sleep easily when it’s time to sleep.
3-) Exercise during the day
A routine exercise program is one of the most important ways that can help you get a good night’s sleep. Regularly physical activities you perform at the end of the day It will help you sleep healthily. However, physical activity close to bedtime does not help you fall asleep, but rather prevents you from falling asleep by making you feel more energetic.
4-) Create an environment that is conducive to sleeping
For a good night’s sleep, the environment in which you sleep must have suitable conditions. A cool, quiet and dark environment is the most suitable environment for a good night’s sleep.. Make sure your bed and pillows fit you best. Creating a sleep-conducive environment is one of the most effective ways to get a good night’s sleep.
5-) Organize your meals
Eating or drinking before bed may disturb you, or going to bed on an empty stomach may disrupt your sleep. For this reason Organize your meals and make this a habit to ensure a good night’s sleep.
