To fall asleep quickly... 5 simple and little-known tricks

 

Sleep doctors and health experts offer some little-known tips and tricks to help you fall asleep quickly.

According to medical data, one in three adults does not get enough sleep, increasing their risk of chronic diseases such as heart disease , diabetes, stroke, obesity, and kidney disease, according to the British newspaper, The Independent.

Doctors recommend getting at least seven hours of sleep for better health and a better memory, but increased exposure to smartphones, stress , noise, and artificial light disrupts sleep for many.

You can use these simple, little-known techniques to fall asleep quickly.

wearing woolen socks

Researchers say wearing wool socks helps you fall asleep quickly.

William Wesden, a professor at Imperial College London, said that taking a warm bath or wearing socks to bed induces drowsiness and lowers the body's core temperature, adding that it is a "natural sleep aid."

try to stay awake

Experts explain that trying to stay awake may help people fall asleep.

This strategy is known as "paradoxical intention therapy" and is designed to reduce anxious thoughts when people try to force themselves to sleep.

"In your mind, you're trying to stay awake, but eventually sleep will overtake you," said Deirdre Conry, a sleep psychologist at the University of Michigan Sleep Disorders Center.

 Imagine yourself sleeping in nature.

Imagining yourself somewhere outside your home, such as in nature, a cabin, or a remote, warm campsite, can help you fall asleep, according to sleep coach Jeffrey Drummer.

According to the University of California, nature reduces blood pressure and lowers heart rates.

baby

Rachel Marie Salas, a professor of neurology at the Johns Hopkins University School of Medicine, explained that acting like a child, such as blowing bubbles, may seem silly, but it is a psychological exercise that promotes sleep.

Doing some breathing exercises can also help you sleep by lowering your heart rate and reducing your blood pressure.

start over

Sleep expert Louis Bonaver of the Johns Hopkins University School of Medicine recommends getting out of bed after 20 minutes without sleep and starting over.

He explained: “If your mind is preoccupied, distract yourself by listening to calming music, or an audiobook for a few minutes.”