Surely it has ever happened to you that you have gone to sleep and have spent almost half the night without being able to fall asleep, getting more and more nervous and anxious. Sleep is not only a phenomenon that constantly intrigues and amazes us, but fundamentally it is a central piece in our health and well-being. For this reason, we sleep poorly, our entire quality of life is affected: we can have tiredness, drowsiness, lack of concentration, bad mood, and other pathologies that are usually associated with long-term insomnia, such as hypertension or gastrointestinal problems.
According to the National Center on Sleep Disorders in the United States, 30 to 40% of people experience insomnia at some point each year. In addition, data from a survey reveals that in Buenos Aires, São Paulo and Mexico City, one in four people perceives their sleep quality as “moderately affected” or “very affected”.
Sleep talks about each one of us, the couple and society in general. That is why some of the factors that favor insomnia have to do with the rhythm of life that we lead. Stress, anxiety, large dinners, and bad habits such as watching television in bed, excessive use of cell phones or other mobile devices, or sleeping in places with a lot of noise or light, regularly disturb our rest.
In addition to this, concerns, unresolved situations, conflicts or fears usually wander through the mind when we turn off the light and remain silent. The answer is not to silence them, but to keep them out of bed for the night so that we can work on them in a more favorable way for us in another space. In those moments, we just have to learn to relax, quiet the mind and get away from the negative thoughts that haunt our heads.
On the other hand, it can also happen to you that you cannot fall asleep when you intend to because you have changed your usual hours of rest. The body needs times that you must learn to register and respect in order to get up the next day with energy and a good mood.
Breathing technique to fall asleep in one minute
Just as you can train your brain to fall asleep in 30 seconds, this tool called “4-7-8” can help you fall asleep and wake up the next day, feeling refreshed.
To do it, you must breathe in through your nose for four seconds, hold your breath for seven seconds, and exhale for eight seconds through your mouth.
This simple breathing exercise will help you focus on your heart rate and getting oxygen to your organs. Soon you will see that little by little your mind will calm down and the body will relax more in bed until you can sleep.
Other tips for falling asleep
-Go to bed early.
– Try to maintain a daily sleep routine.
– Light dinner, and about two hours or more before going to bed.
– Turn off all screens and devices around you.
– Lie down comfortably in a favorable position for your body.
– Take a few minutes to relax. Read a little, listen to some quiet music, or do some activity that slowly tells your body that it’s time to rest. But don’t do that activity in bed, so your body knows that when it gets to the bedroom, it’s time to sleep.
– Try to get rid of thoughts and worries. Write them down if they push you, but focus on the fact that this is your moment and that a bad rest only makes things worse.
– Avoid drinking stimulating drinks (such as coffee or tea) in abundance during the day, and from the afternoon avoid them completely.
– Take care of your environment. Make your room a comfortable, ventilated and pleasant place to rest. For example, you can add plants that help you sleep better.
Check here other tips to sleep better, and enjoy your sleep!
Important: It should be clarified that The Bioguide does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, either directly or indirectly. In the case of applying any information on this site for this purpose, La Bioguía does not assume responsibility for these acts. The site is intended only to provide information of a general nature to aid in the pursuit of personal growth and development.