How to solve sleep problemImage Credit source: Getty Images
Sleeping Tips: Changing sides repeatedly at night, suddenly feeling fast heartbeat or feeling fear and tension in the mind without any reason have become very common problems nowadays. Excessive use of mobile and social media also keeps the mind constantly active, due to which the mind is not able to calm down despite the body being tired. Many times people keep using their phones till late night when they cannot sleep, but this increases the problem further.
The effect of lack of sleep is not limited only to fatigue the next day, but it can affect both mental and physical health. In such a situation, it is important to adopt some habits before sleeping at night, which calm the mind and can help in relaxing the body. Let us know about them.
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Use Brain Dump Technique
Research by Baylor University shows that if you cannot sleep at night, you can use the brain dump technique. In this, you have to write down the things going on in your mind on a copy. Research has found that writing down your tension, to-do list or thoughts of your mind for 5 minutes before sleeping makes the mind feel lighter and one starts falling asleep quickly. This gives a kind of ‘closure signal’ to the brain and overthinking gradually starts reducing.
do breathing exercises
The quality of sleep can also be improved by doing breathing exercises. Experts say that slow and deep breathing reduces the stress response of the body. To do this, first of all inhale through the nose for 4 seconds, hold the breath for 7 seconds, exhale slowly through the mouth for 8 seconds. Repeat this 4 to 5 times. This method can help calm the heartbeat and bring the body into sleep mode.
Keeping your feet warm will also help
This is a slightly different but research-based method. Studies show that keeping your feet slightly warm before sleeping improves body temperature regulation, which can help you fall asleep faster. In such a situation, before sleeping at night, soak your feet in lukewarm water for 10 minutes or wear warm socks. This gives a signal of relaxation to the body and one may feel less restlessness.
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