5 simple but very effective tips for chronic insomnia

Sleep is extremely important for the development of the brain as well as the body. In daily life with many worries, there are quite a few people who fall into insomnia and lead to fatigue. Healthline has outlined 5 simple but very effective tips for chronic insomnia.

Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions, and various biological functions.

Lower the temperature

Your body temperature changes as you fall asleep. Your body cools down when you lie down and warms up when you get up. If your room is too warm, you may have trouble falling asleep.

A warm bath or shower can also help accelerate the body's temperature changes. After bathing, it can cool down and will make you feel sleepy. Research shows that taking a hot bath before bed can improve sleep efficiency and sleep quality.

Sleep efficiency refers to the amount of time you sleep in bed instead of lying awake.

Use 4-7-8 breathing method

This simple and easily applicable breathing method is the initiative of T.S Andrew Weil, a Harvard alumnus. The 4-7-8 principle almost becomes a tranquilizer for your nervous system, not only helping you to sleep right away, but at the same time it also helps to improve your mood and reduce stress for you. body.

6 steps to implement the 4-7-8 method:

Before you begin, lie down, move the tip of your tongue to the upper part of the oral cavity, just behind the upper teeth, and hold it there.

Exhale through your mouth forcefully and quickly, as if you were breathing rapidly.

Close your mouth and breathe in gently through your nose, counting from 1 to 4.

Hold your breath and then count to 7.

Do it again, exhaling completely from the mouth, breathing like this for 8 seconds.

Continue to inhale and repeat the steps above 3 times to complete 4 breaths.

This activity will lower your heart rate, release some brain chemicals that make your mind more relaxed and easier to sleep.

Practice yoga, meditation, mindfulness

When people are stressed, they tend to have a hard time falling asleep. Yoga, meditation, and mindfulness are all ways to calm the mind and relax the body.

Yoga encourages the practice of breathing patterns and body movements to release the tension that has built up in your body.

Research shows that yoga can have a positive effect on sleep parameters such as sleep quality, efficiency, and duration.

Meditation can raise melatonin levels and assist the brain in achieving a specific state that makes it easier to achieve sleep.

Ultimately, mindfulness can help you stay focused on the present, worry less about falling asleep, and even function better during the day.

Avoid napping during the day

Due to poor sleep at night, people with insomnia often tend to be sleepy during the day, leading to napping.

Although naps have been linked to improved alertness and well-being, opinions are mixed about the impact of naps on nighttime sleep.

Some studies have shown that frequent naps that are long (at least 2 hours) and late can lead to poor nighttime sleep quality and even sleep deprivation.

Exercise regularly

Physical activity is often considered beneficial for healthy sleep.

Exercise can increase the length and quality of sleep by boosting serotonin production in the brain and reducing levels of cortisol, the stress hormone.

However, it's important to maintain a moderate-intensity exercise routine and not overdo it. Too much exercise can also lead to poor sleep quality.