Do you suffer from insomnia? This 5-minute practice will quickly and efficiently put you to sleep all night long

By SSPDaily editionMar 13, 2024 13:44 PMHealth
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5-minute practice will quickly and efficiently put you to sleep all night long
5-minute practice will quickly and efficiently put you to sleep all night long. Source: pexels.com

Insomnia shows no mercy. Regardless of our age and gender, there are nights when we spend more time lying in bed and being nervous than resting.

However, according to cnet.com, there is good news here - we are not alone in this problem. According to experts, insomnia, in one form or another, affects 30% to 50% of the world's population.

How to deal with this phenomenon? In fact, there are many techniques of varying degrees of effectiveness. Accordingly, you can choose the most suitable one for yourself. In turn, we recommend that you make to-do lists before going to bed. This activity puts your brain in a calm state and in 15-20 minutes you will fall asleep soundly. SSPDaily told how it works.

Making lists clears your mind

Sleep experts recommend writing down 3 things you want to do the next day every night before going to bed. And also to note one good event that happened during the day, no matter how small. The whole process takes a little more than five minutes.

What's the secret? It turns out that there is a connection between clearing your mind and falling asleep. Thus, scientists from Baylor and Emory universities compared the results of two groups of people who kept such diaries. The first group wrote down already completed tasks and things to do, and the second group wrote down those to be done in the near future.

The result showed that making to-do lists is more effective in terms of falling asleep than describing the results achieved. In addition, scientists have recorded a significant reduction in stress and anxiety about future events in the participants of the experiment. These are the most common causes of insomnia.

In other words, writing down your plans helps you "unload" your worries from your brain to paper.

Additional methods to improve sleep quality

Medicine says that good sleep depends on three factors: quality, duration, and time. And the best way to maximize the effect of all three factors at once is to follow the rules of sleep hygiene, i.e., sleep-stimulating behavior.

If you're having trouble falling asleep, here are some additional tips to improve your quality of sleep

  • Stay away from electronic screens at least half an hour before bedtime.
  • Avoid drinking caffeine and alcohol (alcohol can help you fall asleep, but is likely to reduce the quality of your sleep).
  • Create a regular routine that will signal to the body that it is time to sleep.
  • Go to bed at the same time every night and wake up at the same time every morning.
  • Leave your bed for sleeping and sex - read, snack, and watch videos in other parts of the house.
  • If you need to relax in the evening, listen to podcasts or guided meditation instead of scrolling through social media or other sites.

If you've tried all of these methods and still have trouble sleeping, it may be time to seek professional help.

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