5 tips to get deep sleep methods
Sleep need
The human body needs to sleep for a period ranging from seven to nine hours, so doctors and specialists
advise the need for a person to go to bed a few hours before this period so
that he feels comfortable and reassured, and helps his body to relax and sleep
deeply, especially if he suffers from Diseases or symptoms that reduce his
sleep hours; Such as insomnia, anxiety, and to enjoy deep sleep, the steps
that we will talk about in this article can be applied.
Tips to get a deep sleep
Deep
BreathingMethod
In this method it is
necessary to take a deep breath from the nose only for four seconds, then hold
it for seven seconds, then exhale through the mouth for eight seconds, and by
repeating this mechanism four times in a row without interruption or taking a
normal breath, the person will be able to sleep Calmly and comfortably, knowing
that the completion of the inhale and exhale is often after sixty seconds from
the beginning of this method.
This technique
calms the body and brings rest to the muscles and mind due to the introduction
of a large amount of oxygen to the lungs, according to studies and
research, this method is effective and good for getting some rest and deep
sleep, especially on days when a person feels tired and cannot sleep quickly
when he is present. in his bed.
Take a look at the schedule
If a person is thinking about changing his routine habits
before sleeping, he must first think about the last work he would like to
accomplish before bed and write it down in his schedule two hours before bed,
because that gives the person An opportunity to feel calm and prepare for deep and restful sleep.
Try to relax before bed
In order to get a deep and comfortable sleep,
you must calm the nerves, and spread a sense of relaxation and comfort in the
body, by leaving everything related to work, emails, or social networking sites.
Stop eating
If a person eats foods before bed, he will suffer from
anxiety and some disorders; Because the body will feel energetic when burning
different foods, so it must stop eating foods hours before bed.
Stop using electronic devices
You should stay away
from mobile phones and computers for a period of no less than thirty minutes
before bedtime. Recent studies have proven that the blue light emitted by a
cell phone is comparable to sunlight that deceives the human mind, and suggests
that it stops the secretion of melatonin, and by stopping the secretion of this
hormone, the regulation of this hormone changes. The body's circadian rhythm.
Abandoning the sleep of a nap
A person sleeps
during the day for a certain period of time that makes him awake in the evening
or throughout the day, even if the duration of sleep during the day does not
exceed ten minutes.