Top 10 ways to have an absolute sleep
If the night you're struggling with thoughts is going on in the head to win a sleep when it's almost bright. Don't skip this article. The article shares you ways to have a good night's sleep just by small changes before you sleep.
6
Use lavender essential oil
Lavender not only smells pleasant but also has an advantage in therapy – used as a trigger for sleep. According to the study, smell smell 2-3 times/10 minutes can sleep faster and deeper.
7
Listen to gentle music
Researchers in Hong Kong detect listeners at a certain rate from 60 to 80 beats per minute, in 30 to 45 minutes before sleeping each night for quick sleep, deeper sleep and more comfort in the morning.
8
Control eating
Limit the amount of food consumed in the evening as it can make you full of belly and not sleep well. Avoid drinking things that contain alcohol or caffeine right before sleep as they will cause sleep disturbance. Instead, you should bathe the warm shower, make people clean, relaxed and drink a glass of hot milk.
If eating foods that are rich in energy, or supplementing 1 large amount of food before sleep makes our digestive system more work, so it's hard to have a good night's sleep. It is necessary to have a gentle dinner, and finish the meal at least 1 hour before bedtime.
9
Breathing exercises
Breathing exercises are useful in treating insomnia, helping to soothe the nervous system. You can do it with following steps:
First, you sit comfortably and keep your back straight. Put the thumb into the right nostrils and ring the toes on the left nostrils.
Use your thumb to block the right nose and inhale it through the left nostril. Close both of the nose, counting 5 counts and then breathing out through the right nostrils.
Next, you breathe through the right nostril, holding the breath and breathing out through the left nostril. You can inhale longer with each new cycle of exercises. Perform this exercise about 9 times.
10
Do not try to force yourself to sleep
Listening through seems odd but keeping the spirits awake will make you easier to sleep. An cognitive concept called "paradoxical intention" is used to treat various psychological problems, including insomnia symptoms.
According to this method, be awake instead of feeling anxious in trying to sleep. So, the next time you have a sleep problem, choose a book or turn on some good music for listening. This can help you to feel fast asleep and easier to sleep.
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