Many people, especially in urban areas, experience insomnia. Insomnia is a type of sleep disorder that causes sufferers to have difficulty sleeping or not getting enough sleep even though there is enough time to do so. Insomnia causes the patient’s condition not to be primed to carry out activities the next day due to lack of rest time.
In fact, quality sleep greatly affects the quality of life and a person’s overall health. In fact, if a person does not have enough sleep, it will cause physical and mental disorders. The average human needs 8 hours of sleep a day to keep the body fit and in shape.
Stick To a Sleep Schedule
You can start a healthy sleep pattern every day. Try to apply the habit of discipline at your bedtime every day. You can start applying it by going to bed and waking up at the same time every day.
Well, that’s the habit that will make your body get used to going to bed and waking up at the same time later. Because your body will automatically read the sleep pattern that is applied and you will sleep faster and no longer suffer from insomnia.
Take a Warm Bath
A relaxed body can help insomniacs to fall asleep quickly. One way to relax the body is to take a warm bath before going to bed at night. A relaxed body after a warm bath will eventually help you sleep faster and more soundly.
Turn Off the Phone
The habit of playing cell phones before bed is not a good thing to do. This is often the reason why someone has difficulty falling asleep quickly. Well, the next fast way to sleep for insomniacs is to turn off all electronic devices, such as cell phones and tablets, at least 1.5 hours before bedtime.
If at night you wake up in the middle of sleep, you should also not turn on your cellphone. Not without reason, because the light emitted can reduce the production of the hormone melatonin, thus disrupting your sleep.
Reduce Heavy Eating Before Bed
Do not make it a habit to eat or drink before bed. Moreover, if before bed you eat high-fat foods too close to bedtime. This should not be done because it will make the body work extra hard to break down fat. Therefore, one way to make insomnia fast sleep is not to eat or drink before bed.
Do Breathing Exercises
The last fast way to sleep for insomniacs is to do breathing exercises. You can try doing breathing exercises by breathing in through your nose for a count of four, holding your breath for a count of seven, and exhaling slowly through your mouth for a count of eight. Then repeat this method four times.
If you do this breathing exercise regularly and correctly, this breathing exercise is believed to make you more relaxed and easier to fall asleep.