Looming Dangers of Insomnia – Health News
Insomnia threatens: 5 suggestions to help you sleep better
A recent study conducted by Flinders University in Australia has found that only 15 percent of people are able to sleep for the recommended amount of time. The study, which involved 68 thousand participants, revealed that most adults are not able to achieve the recommended sleep time of 7-9 hours per day for various reasons.
So, what can be done to combat insomnia and ensure a better night’s sleep? Here are 5 recommendations from experts that can help you fall asleep more easily:
1- Breathing exercises: Stress, anxiety, and racing thoughts can make it difficult to fall asleep. Practicing breathing exercises before bedtime, such as the 4-7-8 technique, can help relax the mind and body, making it easier to drift off to sleep.
2- Squeezing your toes: If you find it hard to relax before bed, try tensing and releasing the muscles in your toes. This simple exercise can help release tension in the body and prepare you for sleep.
3- Trying to stay awake: Counterintuitive as it may sound, trying to stay awake can actually help you fall asleep faster. By actively trying to stay awake, you may find it easier to drift off to sleep as your mind relaxes.
4- Using pillows for support: The position in which you sleep can greatly impact the quality of your sleep. Placing a pillow under your knees can reduce pressure on the spine and promote better sleep. If you prefer to sleep on your side, try placing a pillow between your knees for added comfort.
5- Washing your face with cold water: While a hot shower is often recommended for relaxation before bed, washing your face with cold water can also have a calming effect. Cold water can help slow down your pulse and prepare your body for a more restful night’s sleep.
By incorporating these simple strategies into your bedtime routine, you may find it easier to combat insomnia and enjoy a more restful night’s sleep. Give these suggestions a try and see which ones work best for you!
